Caramelized Onion Pot Roast
4 lb. beef arm , blade or cross rib pot roast
1/2 tsp. salt
1/4 tsp. pepper
1 tbsp. olive or vegetable oil
4 m3d. onions, sliced
1 cup beef broth
1/2 cup beer or apple juice
1 tbsp. packed brown sugar
2 tbsp. Dijon mustard
1 tbsp. cider vinegar
Heat the oven to 325*. Spray 4 qt. Dutch oven with cooking spray; heat over med.-high heat.
Cook beef in Dutch oven about 5 min., turning occasionally, until brown on all sides. Sprinkle with salt and pepper. Remove beef from Dutch oven. Reduce heat to med. Add oil to Dutch oven.
Cook onions in oil 12-14 min., stirring frequently, until brown. Stir in remaining ingredients. Place beef in Dutch oven; spoon onion mixture over beef. Cover and bake 3 hrs. 30 min. or until beef is tender.
Remove beef and onions from Dutch oven. Cut beef into slices. Skim fat from beef juices in Dutch oven if desired. Serve beef and onions with juices.
Per serving: cal 270 , fat 12 g , sat fat 4 g , chol 85 mg , sod 450 mg , carb 9 g , fib 1 g , prot 33 g
Exchanges: 4 lean meat , 2 veg
Betty Crocker Simple Winter Meals Jan. 2002