Slow-Cooked Sicilian Pot Roast for diabetics and the rest of us

“But I just dont have the time…” to plan, shop for, cook, serve…it’s the most frequent excuse I hear when it comes to the topic of healthy eating.  Here’s a recipe that not only is healthy and great tasting, it’s big enough to serve a family and it takes only minutes to pull together.

Slow-Cooked Sicilian Pot Roast
Serves 8

2 1/2lb well-trimmed top round roast or flat half brisket
1/2t coarsely ground black pepper
2C sliced fresh mushrooms
1C chopped onions
1C chopped red or green bell peppers, OR, 1C roasted bell peppers, drained, chopped
14 1/2oz can diced Italian-style tomatoes, undrained
6oz can tomato paste with roasted garlic or Italian seasonings, if available

Rinse the beef and pat dry. Sprinkle both sides with pepper.

Coat a large nonstick skillet with cooking spray; preheat over medium-high heat. Saute the beef 2-3 minutes each side, until nicely browned.

Place mushrooms, onions and bell peppers in a 3 quart slow cooker and top with the beef. Pour the tomatoes over the beef; cover and cook on high for 5 hours or on low for 10 hours, until the meat is very tender.

Remove the roast to a serving platter and cover loosely with tin foil to keep warm. Add the tomato paste to the cooker, stir to combine.

Slice the beef across the grain, serve hot with sauce on the side. Goes well with pasta.

Calories: 221, Carbs: 12g, Cholesterol: 80mg, Satfat: 1.7g, Protein: 29g

Recipe, courtesy “The Complete Diabetes Prevention Plan”
Photo, courtesy Colavita

Kent McDonald is a Certified Personal Chef, living and working in Phoenix. (c) All Rights Reserved, 2012.

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