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Healthy Exchanges

A Guide to Posting in Your SparkTeam Forum

  FORUM:   Recipes
TOPIC:   Yankee Pot Roast 


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LADYBUGPLUS
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5/28/08 3:34 A

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Yankee Pot Roast

3 tablespoons all-purpose flour
3 cups coarsely chopped carrots
1 cup coarsely chopped onion
1 1/2 pounds lean round steak
1/8 tsp black pepper
1/2 cup peeled and coarsely chopped turnips
1 cup water
1 jar (12 oz)Heinz Fat Free Beef Gravy
3 cups (15 oz) coarsely -- chopped unpeeled raw
potatoes


Place flour on a plate and coat both sides of steak with flour. In a very large skillet sprayed with butter flavored cooking spray, brown meat of 3-4 minutes on each side. Stir any remaining flour and black pepper into 1/2 cup of water. Pour water mixture evenly over meat. Lower heat, cover, and simmer for 30 minutes. Add potatoes, carrots, onion, and turnips. Mix well to combine. Pour remaining 1/2 cup water over top. Re-cover and continue simmering for 45 minutes or until vegetables are tender. Remove meat and vegetables to a plate to keep hot. Stir gravy into same skillet. Increase heat and bring gravy to a boil, stirring constantly. Cut meat into 6 pieces. For each serving, place 1 piece meat on a plate, arrange about 1 cup vegetable mixture next to meat, and spoon about 1/4 cup gravy over top. Serves 6

HE: 3 Protein* 1 1/2 Vegetable* 2/3 Bread* 1/4 Slider* 5 Optional Calories

Diabetic: 3 Meat* 1 1/2 Starch* 1 1/2 Vegetable

334 Calories* 6 gm. Fat * 40 gm. Protein * 30 gm Carbohydrate * 463 mg Sodium * 4 gm Fiber


Description:
"6.5 ww points"


Cooking Across America pg. 34

Edited by: LADYBUGPLUS at: 5/28/2008 (03:44)
"INCH BY INCH, ITS A CINCH. YARD BY YARD, ITS TOO HARD"


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