Pot roast delivers great flavor for an affordable price at about $2.40 per serving. Alter this recipe's cooking time to suit your needs, using the high-heat setting on your slow cooker to speed things up, if you like. Feel free to stir in other root vegetables like butternut squash or parsnips to make this one-dish dinner even tastier. Serve with hunks of crusty bread on the side.
2 Russet potatoes, peeled and cut into 1-inch pieces
2 small onions, cut into wedges
2 cloves garlic, minced
2 cups reduced-sodium beef broth
1 (6-ounce) can tomato paste
1/4 teaspoon ground black pepper
On a plate, combine flour, salt, pepper and thyme. Dredge meat in flour, coating all sides. Heat oil in a large saucepan and brown meat on both sides, turning once, about 7 minutes total. Meanwhile, place carrots, potatoes, onions and garlic in a 5 or 6-quart slow cooker. Top with browned roast. Pour 2 tablespoons water into the pan you browned the roast in, scrape up any browned bits and add that rich liquid to the slow cooker along with the beef broth and tomato paste. Cover and cook until beef and vegetables are very tender, 8 to 10 hours on the low-heat setting or 4 to 5 hours on the high-heat setting.
Per Serving:330 calories (110 from fat), 13g total fat, 2.5g saturated fat, 50mg cholesterol, 520mg sodium, 26g carbohydrates, (4 g dietary fiber, 8g sugar), 28g protein.
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