Mom’s Pot Roast
Another favorite for occasional enjoyment. But this homey favorite will never be scratched from my life forever, simply savored now and then. Whenever I remember my childhood days, I am reminded of walking into my mom's house and smelling the delicious aroma of her pot roast. It was so tender that we always called it "tear-apart meat." This recipe can be made ahead of time and refrigerated. Excess fat can be easily removed when it is chilled, and that reduces the fat content considerably. My mom's pot roast tastes even better the next day!
2 tablespoons olive or vegetable oil
4 pounds rump roast, trimmed of all fat
Salt and pepper to taste
1 large onion, cut into eighths
2 cups water or 1 1/2 cups water and 1/2 cup dry red wine
1 cup Chicken Broth or canned low-sodium chicken broth
2 tablespoons Worcestershire sauce 2 bay leaves
2 baking potatoes (about 1 1/4 to 1 1/2 pounds total),
peeled and cut into 1-inch pieces
6 carrots, cut into 1-inch lengths
1/4 cup Wondra flour
In a Dutch oven, heat the oil over moderately high heat. Add the roast, seasoned with salt and pepper to taste, and brown it on all sides. Add the onion and cook for 5 minutes or until it is lightly browned. Add the water (and wine, if using), broth, Worcestershire sauce, and bay leaves. Bring the mixture to a boil, and simmer, covered tightly, for 2 hours. Check from time to time to make sure the water has not reduced too much, and add more as necessary. Add the potatoes and the carrots and simmer, covered, for 30 minutes more or until both the vegetables and the meat are very tender. Strain the liquid, and skim off the fat and discard it.* Measure the liquid. If there is more than 2 1/2 cups, simmer the liquid until it is reduced to 2 1/2 cups. If there is less, add enough water to measure 2 1/2 cups. In a small bowl, whisk together 1/2 cup of water with the flour, and whisk the mixture slowly into the liquid. Bring the liquid to a boil, and simmer it for 5 minutes. Add salt and pepper to taste, and pour the sauce over the meat and the vegetables.
*The fat is much easier to remove if the pot roast is prepared a day ahead up to this point, and refrigerated overnight. The fat will rise to the top and solidify. Scoop off and discard the fat. Return the Dutch oven to the stove, bring the liquid to a boil, and simmer, covered, until the pot roast is heated through.
Proceed with the rest of the recipe. The pot roast actually improves in flavor if made a day ahead.
Nutritional Analysis per serving: 275 calories; 30% calories from fat; 9 grams of fat; 132 milligrams of sodium
Source: Joan Lunden’s Healthy Cooking by Joan Lunden and Laura Morton