Slow-Cooked Mediterranean Braised Beef
Looking for a new flavorful roast recipe? Try this triple-tested Mediterranean-style beef roast with onions, shallots and dates.
-
8 hrs
15 min -
6
SERVINGS -
230
Cal -
28 g
Protein
Ingredients:
- 1 beef Arm Chuck Roast, 2-1/2 to 3 pounds)
- 1/4 cup all-purpose flour
- 1 cup water
- 1/4 cup balsamic vinegar
- 2 small onions, halved, sliced
- 4 medium shallots, sliced
- 1/4 cup chopped pitted dates
- 1/2 teaspoon salt
- 1/4 to 1/2 teaspoon pepper
Cooking:
-
Place beef Arm Chuck Roast in 4-1/2 to 5-1/2-quart slow cooker and lightly cover with flour. Combine water, vinegar, onions, shallots, dates, salt and pepper in medium bowl; pour over beef. Cook on HIGH 4 hours or on LOW 8 hours. (No stirring is necessary during cooking.) Remove pot roast; keep warm.
-
In a medium sauce pan, cook liquid and vegetables over medium-high heat to desired consistency. Carve pot roast. Serve with sauce.
Cook's Tip: If you have questions about starting solid foods, consult your physician or health care provider.
Alternate Cooking Method:
This recipe can be made in a 6-quart electric pressure cooker. Whisk flour and 1/2 cup water in medium bowl; stir in vinegar, dates, salt and pepper. Place beef Chuck Roast, onions and shallots in pressure cooker; add flour mixture. Close and lock pressure cooker lid. Use meat or high-pressure setting on pressure cooker; program 90 minutes on pressure cooker timer. Use quick-release feature to release pressure; carefully remove lid. Continue as directed in step 2. (This recipe variation was tested in an electric pressure cooker at high altitude. Cooking at an altitude of less than 3000 feet may require slightly less cooking time. Refer to the manufacturer’s instructions.)
Nutrition:
234 CALORIES
0 % *
2.7g SAT FAT
0 % DV **
28g PROTEIN
0 % DV
3.5 mg IRON
0 % DV
8 mg ZINC
0 % DV
* Based on a 2,000 calorie diet
** Percent Daily Values are based on a 2,000-calorie diet
Nutrition information per serving: 234 Calories; 69.3 Calories from fat; 7.7g Total Fat (2.7 g Saturated Fat; 0.3 g Trans Fat; 0.5 g Polyunsaturated Fat; 3.3 g Monounsaturated Fat;) 84 mg Cholesterol; 251 mg Sodium; 14 g Total Carbohydrate; 1.3 g Dietary Fiber; 28 g Protein; 3.5 mg Iron; 416 mg Potassium; 4.4 mg NE Niacin; 0.5 mg Vitamin B6; 2.9 mcg Vitamin B12; 8 mg Zinc; 34.2 mcg Selenium; 88.1 mg Choline.
This recipe is an excellent source of Protein, Niacin, Vitamin B6, Vitamin B12, Zinc, and Selenium; and a good source of Iron, and Choline.
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