- 4
Ingredients
- 1/4 cup (50 mL) all-purpose flour
- 1 tsp (5 mL) dried Italian seasoning
- 1/2 tsp (2 mL) salt
- 1/4 tsp (1 mL) black pepper
- 3-1/2 lb (1.75 kg) blade or cross rib pot roast
- 3 tbsp (45 mL) vegetable oil
- 1 large tomato
- 1 onion
- 2 medium-size carrots
- 2 celery stalks
- 10 oz (284 mL) can undiluted beef broth
- 1 cup (250 mL) dry red wine
Preparation
Step 1
In a large plastic bag, combine flour with seasonings. Add roast. Shake to completely coat. Discard excess flour. In a pressure cooker, heat 2 tablespoons (30 mL) oil over medium-high heat. Add meat and brown on all sides. Meanwhile, coarsely chop vegetables. Remove roast to a plate. Pour out any darkened oil from cooker. Heat 1 tablespoon (15 mL) oil in cooker over medium heat. Add vegetables. Stir often for 5 minutes. Place roast on top of vegetables. Add broth and wine. Lock lid in place. Bring cooker up to full pressure over high heat. Then reduce heat to medium-low, just to maintain even pressure. Cook until roast is tender, from 60 to 70 minutes. Remove from heat and release pressure quickly. Place roast on a platter. Tent with foil. In a food processor, purée vegetables and liquid. Season with salt and pepper. Pour over sliced meat.
Nutrients per serving (with sauce) 56 g protein
17.8 g fat
10.8 g carbohydrates
1.7 g fibre
6.6 mg iron
61 mg calcium
748 mg sodium
448 calories