Pot Roast For One

• 分量: 1 serving
• 調理時間: 20 minutes
• 総時間: 3 hours 50 minutes

材料

8 ounces beef chuck roast

½ teaspoon kosher salt (-divided)

¼ teaspoon coarsely ground black pepper

½ tablespoon olive oil

½ small onion (-chopped, 3 oz)

1 celery rib (-chopped, 1 oz)

1 medium carrot (-chopped, 2.5 oz)

2 cloves garlic (-chopped)

½ tablespoon all-purpose flour

1 cup low-sodium beef broth

1 bay leaf

¼ teaspoon dried rosemary

手順

Pat the roast dry with paper towels, then cut it in half. Season all sides of the beef with ¼ teaspoon of kosher salt and ¼ teaspoon of black pepper.

Heat the oil in a 2-quart pot over medium heat. Brown the beef on all sides until a golden crust forms, about 1 to 2 minutes per side. Remove the beef roast from the pot.

Add the chopped onions, celery, carrot, and garlic to the pot along with the remaining ¼ teaspoon of salt. Cook, stirring frequently, for 3 minutes.

Add the flour and cook, stirring constantly, for 1 minute to eliminate the raw flour taste.

Place the roast on top of the vegetables in the pot.

Pour in the beef broth and add the bay leaf and dried rosemary. The liquid should come about halfway up the sides of the roast, so add a little more broth if necessary.

Bring to a boil, then reduce the heat to low. Cover and simmer gently on the stove for 3 1/2 hours, until the meat is tender and pulls apart easily with a fork.

Using two forks, gently pull apart the beef to allow it to absorb the gravy. Transfer the shredded beef to a bowl or plate, and enjoy it on its own or served with mashed potatoes, white rice, or brown rice.

栄養

• カロリー: 547 kcal
• 脂肪総量: 33 g
• 飽和脂肪: 12 g
• 不飽和脂肪: 21 g
• トランス脂肪: 2 g
• コレステロール: 156 mg
• ナトリウム: 994 mg
• 炭水化物総量: 14 g
• 食物繊維: 3 g
• 糖質総量: 4 g
• タンパク質: 49 g