Prep Time: 20 mins
Cook Time: 8 hrs
Serves: 6
Ingredients
Tender juicy roast beef with hints of sweet roast peppers and briny olives are the perfect match for creamy polenta with a hint of cheese to round out the dish.
- 1 boneless beef pot roast (such as blade or cross rib roast about 2 lb/1 kg)
- 3 cloves garlic, minced
- 2 tbsp (30 mL) chopped fresh parsley or basil
- 2 tsp (10 mL) Italian seasoning
- 1/4 tsp (1 mL) each salt and pepper
- 1 tbsp (15 mL) canola oil
- 1 cup (250 mL) beef broth
- 3 tbsp (45 mL) tomato paste
- 1 red onion, thinly sliced
- 1 jar (370 mL) roasted peppers, drained and sliced
- 1/3 cup (75 mL) chopped green olives
Polenta with Cheese and Herbs:
- 3 cups (750 mL) 2% milk
- 3 cups (750 mL) water
- 1 1/2 tsp (7 mL) salt
- 1 1/2 cups (375 mL) cornmeal (not flour)
- ¼ cup (50 ml) chopped green olives
- 3/4 cup (175 mL) grated Parmesan
- 2 tbsp (30 mL) chopped fresh parsley or basil
Preparation
Pat roast dry with paper towel; set aside. In a small bowl, combine garlic, parsley, Italian seasoning, salt and pepper. Rub all over pot roast to coat; reserving any that does not adhere. Heat oil in large Dutch oven or deep skillet and sear roast all over until browned; place in slow cooker.
In a bowl, whisk together broth, tomato paste and any reserved herb mixture; pour over roast. Top with onion, roasted peppers and 1/3 cup (75 mL) of the olives. Cover and Cook on LOW for 8 hours or until very tender when tested with a fork. Using 2 forks gently pull apart roast and stir into broth and vegetables.
Polenta with Cheese and Herbs:
Meanwhile, during last 30 minutes of cooking fill a large high sided saucepan with milk, water and salt. Bring to a simmer. Whisk in cornmeal until starting to thicken. Switch to a wooden spoon and cook, stirring over medium-low heat for about 10 minutes or until thick enough to mound on the spoon no longer grainy (smooth). Stir in Parmesan and parsley.
Ladle polenta into shallow bowls and top with roast pepper and beef mixture. Garnish with remaining olives, more parsley and cheese if desired.
Sponsored by ThinkBeef
| Nutritional Information (per serving) | |||
|---|---|---|---|
| Calories | 570 | Fat | 25g |
| Saturated | 10g | Cholesterol | 120mg |
| Sodium | 1450mg | Calcium | 350mg |
| Carbohydrate | 37g | Fibre | 3g |
| Sugars | 12g | Protein | 48g |
| Vitamin A | 18% | Vitamin C | 48% |
| Iron | 28% | ||
*
The percentage of calcium is based on the Osteoporosis Canada’s daily calcium requirement for people under 50 years of age of 1000 mg.
Osteoporosis Canada’s position on nutrition for healthy bones focuses on calcium and vitamin D while stressing a well-balanced diet which includes fiber and whole grains, vitamins and minerals and protein.
Tip:
You can also cook this roast on HIGH for 4 hours if desired.
Recipe by
Emily Richards,
Professional Home Economist
