Oriental Pot Roast Slow Cooker Recipe

Oriental Pot Roast Slow Cooker Recipe

Ingredients

• 3 pounds (1.3 kg) beef chuck roast
• 2 tbsps (28 ml) olive oil
• 1 pound (455 g) bean sprouts, rinsed and drained
• 140g water chestnuts, drained and thinly sliced
• 1 cup (150 g) green bell pepper, cut in 1-inch (2 5 cm) pieces
• 1/3 cup (107 g) apricot jam
• ¼ cup (60 ml) cider vinegar
• 1 tbsp (15 ml) low-salt soy sauce
• ½ teaspoon minced garlic
• ½ teaspoon ground ginger
• ¼ teaspoon pepper
• 310g mandarin oranges, packed in syrup
• 2 tbsps (24 g) cornstarch

Method

1. Trim excess fat from roast; cut in half to fit into slow cooker
2. Heat the oil in a skillet over medium-high heat; brown meat and drain
3. Place meat in cooker; add bean sprouts, water chestnuts, and green pepper
4. Stir together jam, vinegar, soy sauce, garlic, ginger, and pepper
5. Pour over meat and vegetables
6. Cover; cook on low for 8 to 10 hours
7. Remove meat and vegetables
8. Skim fat from cooking liquid
9. Measure 2 cups (475 ml) liquid; reserve
10. Return meat and vegetables to cooker; cover to keep warm
11. Drain oranges, reserving ¼ cup (60 ml) of the syrup
12. In a saucepan, blend reserved syrup slowly into cornstarch; stir in reserved cooking liquid
13. Cook and stir until thickened and bubbly
14. Stir in orange sections; heat through
15. Season to taste
16. Place meat and vegetables on platter
17. Spoon some sauce over; pass remaining sauce at the table
18. Yield: 8 servings
19. Per serving: 232 g water; 481 calories (32% from fat, 49% from protein, 19% from carb)
20. Serve over rice

Full List of Healthy Recipes
Full List of Roast Recipes