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Mediterranean Roasted Beef and Veggies

July 1, 2011 by HealthyFamilies BC

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Makes 6 servings, with leftovers

This colorful, nutrient-rich dinner cooks all at once, for minimal fuss. Serve with cooked couscous, quinoa, rice or pasta.

Preheat oven to 275°F (140°C)
Need a rimmed baking sheet, lined with foil, foil greased and heavy ovenproof sauté pan or skillet with rack

INGREDIENTS:

  • vegetable cooking spray
  • 6 cloves, garlic peeled
  • 3 plum (Roma) tomatoes, cored and quartered
  • 1 small Spanish onion, cut into 12 wedges
  • 1 baby eggplant, cut into chunks
  • 1 red bell pepper, cut into chunks
  • 1 yellow bell pepper, cut into chunks
  • 8 oz zucchini (about 2 small), cut crosswise into 1⁄2-inch (1 cm) slices
  • 4 oz mushrooms, quartered
  • 4 tbsp basil pesto, divided
  • 2 tsp olive oil
  • 3 lb boneless beef sirloin tip or inside round oven roast
  • Pinch each salt and freshly ground black pepper
  • 1 tbsp balsamic vinegar
  • 1 tsp liquid honey

DIRECTIONS:

1. Lightly spray prepared baking sheet with cooking spray. In a large bowl, combine garlic, tomatoes, onion, eggplant, red pepper, yellow pepper, zucchini, mushrooms and 3 tbsp (45 mL) of the pesto; toss to coat. Spread evenly on prepared baking sheet; set aside.

2. In ovenproof sauté pan, heat oil over medium-high heat. Season beef with salt and pepper. Cook beef, turning with tongs, for about 10 minutes or until browned all over. Spread the remaining pesto over roast. Place on rack in the same sauté pan.

3. Roast beef and vegetables in preheated oven for about 11⁄2 hours or until a meat thermometer inserted in the thickest part of the roast registers 140°F (60°C) for medium-rare, or until desired doneness. Transfer roast to a cutting board, tent with foil and let stand for 10 to 15 minutes.

4. Using a rubber spatula, scrape vegetables into a large bowl. Add vinegar and honey; toss to coat.

5. Carve roast across the grain into thin slices. Serve with vegetables.

TIP: Set aside 2 cups (500 mL) each of the roasted veggies and slivered thinly sliced roasted beef to make the next day's main course salad or sandwich.

Nutrients per serving
Calories 204
Fat 7.1 g
Carbohydrate 7 g
Saturated Fat 2.3 g
Protein 26 g
Fiber 2 g (8% DV)
Sodium 130 mg (5% DV)
Calcium 27 mg (2% DV)
Iron 3.1 mg (22% DV)

Very high in: Zinc, vitamin C, vitamin B12 and niacin

High in: Vitamin B6 and riboflavin

Diabetes Food Choice Values Per Serving:
3 Meat & Alternatives

Reprinted with permission © Cook Great Food. Dietitians of Canada. 2001. Published by Robert Rose Inc. Order at http://www.amazon.ca/Dietitians-Canada-Cook-Recipes-Celebrate/dp/0778802612 or visit www.dietitians.ca/Store.aspx.

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