Maple-Orange Pot Roast

By Totlxtc

Ingredients

• 1 * 1 beef rump roast or bottom round roast (3 pounds)
• 1/2 * 1/2 cup orange juice
• 1/4 * 1/4 cup sugar-free maple-flavored syrup
• 1/4 * 1/4 cup white wine or chicken broth
• 2 * 2 tablespoons balsamic vinegar
• 1 * 1 tablespoon Worcestershire sauce
• 1 * 1 teaspoon grated orange peel
• 1 * 1 bay leaf
• 1/2 * 1/2 teaspoon salt
• 1/4 * 1/4 teaspoon pepper
• 1-1/2 * 1-1/2 pounds red potatoes, cut into large chunks
• 5 * 5 medium carrots, cut into 2-inch pieces
• 2 * 2 celery ribs, cut into 2-inch pieces
• 2 * 2 medium onions, cut into wedges
• 4 * 4 teaspoons cornstarch
• 1/4 * 1/4 cup cold water

Details

Servings 8

Preparation

Step 1

* In a large nonstick skillet coated with cooking spray, brown roast on all sides; drain. Place in a roasting pan coated with cooking spray.
* In the same skillet, combine the orange juice, syrup, wine or broth, vinegar, Worcestershire sauce, orange peel, bay leaf, salt and pepper. Bring to a boil, stirring frequently; pour over meat.
* Place the potatoes, carrots, celery and onions around roast. Cover and bake at 325° for 3 hours or until meat is tender.
* Remove meat and vegetables; keep warm. Pour pan juices into a measuring cup. Discard bay leaf and skim fat. Pour into a small saucepan.
* In a small bowl, combine cornstarch and water until smooth. Gradually stir into juices. Bring to a boil; cook and stir for 2 minutes or until thickened. Let stand for 10 minutes before slicing. Serve with pot roast and vegetables. Yield: 8 servings.


Nutrition Facts: 3 ounces cooked beef with 3/4 cup vegetables and 2 tablespoons gravy equals 335 calories, 8 g fat (3 g saturated fat), 102 mg cholesterol, 264 mg sodium, 27 g carbohydrate, 4 g fiber, 36 g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1 starch.