This delicious pot roast is full of healthy vegetables, but best of all, the whole meal can be prepared in only one pot, so there is less washing up to do afterwards.
Ingredients
- 1 tablespoons olive oil
- 600g whole lean beef topside
- 2 leeks, trimmed, halved, washed, chopped
- 6 spring onions, trimmed, halved
- 2 parsnips, peeled, chopped
- 4 sprigs fresh thyme
- 2 tablespoons plain flour
- 2 tablespoons worcestershire sauce
- 1 1/2 cups Massel beef stock
- 4 nicola potatoes (see note) peeled, roughly chopped
- 2 medium zucchini, chopped
- fresh thyme leaves, to serve
Method
- Step 1Preheat oven to 160°C/140°C fan-forced. Heat half the oil in a large, heavy-based flameproof casserole dish over high heat. Add beef. Cook for 5 minutes each side or until browned. Transfer to a plate.
- Step 2Heat remaining oil in dish. Add leek, onion, parsnip and thyme. Cook, stirring, for 10 minutes or until leek has softened. Add flour. Cook, stirring, for 2 minutes. Add sauce, stock and 1/2 cup cold water. Bring to the boil. Return beef to pan. Add potato. Cover. Place in oven. Roast for 45 minutes.
- Step 3Remove from oven. Turn beef. Add zucchini. Return to oven. Roast, uncovered, for 15 minutes. Remove beef. Stand, covered, for 5 minutes. Thinly slice. Top with thyme. Serve with vegetables and sauce.
- High protein
- Low carb
- Low kilojoule
- Lower gi
Nutrition
1846 kj
Energy
13.7g
Fat Total
3.2g
Saturated Fat
7g
Fibre
42.1g
Protein
53mg
Cholesterol
597mg
Sodium
33.6g
Carbs (total)
All nutrition values are per serve
Notes
Nicola is a waxy potato with a rich, yellow flesh ideal for boiling, mashing and roasting. It has a glycemic index of 58, making it a lower-GI food suitable for people with diabetes.
- Author: Kirrily La Rosa
- Image credit: Steve Brown & Amanda McLauchlan
- Publication: Super Food Ideas
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