Maple Orange Roast

Maple Orange Roast
published in Light & Tasty October/November 2006, p26

Ingredients

1 beef rump roast or bottom round roast (3 pounds)
1/2 cup orange juice
1/4 cup sugar-free maple-flavored syrup
1/4 cup white wine or chicken broth
2 tablespoons balsamic vinegar
1 tablespoon Worcestershire sauce
1 teaspoon grated orange peel
1 bay leaf
1/2 teaspoon salt
1/4 teaspoon pepper
1-1/2 pounds red potatoes, cut into large chunks
5 medium carrots, cut into 2-inch pieces
2 celery ribs, cut into 2-inch pieces
2 medium onions, cut into wedges
4 teaspoons cornstarch
1/4 cup cold water
Directions

In a large nonstick skillet coated with cooking spray, brown roast on all sides; drain. Place in a roasting pan coated with cooking spray.

In the same skillet, combine the orange juice, syrup, wine or broth, vinegar, Worcestershire sauce, orange peel, bay leaf, salt and pepper. Bring to a boil, stirring frequently; pour over meat.

Place the potatoes, carrots, celery and onions around roast. Cover and bake at 325° for 3 hours or until meat is tender.

Remove meat and vegetables; keep warm. Pour pan juices into a measuring cup. Discard bay leaf and skim fat. Pour into a small saucepan.

In a small bowl, combine cornstarch and water until smooth. Gradually stir into juices. Bring to a boil; cook and stir for 2 minutes or until thickened. Let stand for 10 minutes before slicing. Serve with pot roast and vegetables. Yield: 8 servings.

Nutrition Facts: 3 ounces cooked beef with 3/4 cup vegetables and 2 tablespoons gravy equals 335 calories, 8 g fat (3 g saturated fat), 102 mg cholesterol, 264 mg sodium, 27 g carbohydrate, 4 g fiber, 36 g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1 starch.
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Made April 3rd: It is pretty traditional for my mom to cook a roast on Sunday - especially if she has company. I used this to my advantage to try this recipe out. She provided the roast while I prepared the entree.

The roast was so tender and sweet from the orange juice. The vegetables had a sweet flavor to them as well. It was really delicious and a nice change to the usual plain roast with ketchup. Although, ketchup wasn't bad with this one either :)