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Calgary Pot Roast

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  • 3 1/2 lb Boneless lean beef roast
  • 1 ts Dry mustard
  • 1/2 ts Salt
  • 1/2 c Chopped onion
  • 7 1/2 oz Can tomato sauce
  • 2 tb Vinegar
  • 1/2 ts Thyme
  • 1/4 ts Freshly ground pepper


Braising in tomato sauce guarantees tender, flavorful beef.
Trim all fat from roast. Rub dry mustard and salt into the surface of the meat. Place in a lightly greased, oven-proof dish. Top with onion. Combine tomato sauce, vinegar, thyme and pepper. Pour over roast and cover tightly. Bake at 325 F for 3 hours until meat is tender.
3 oz serving - 190 calories, 3 protein choices 2 grams carbohydrate, 23 grams protein, 10 grams fat
Source: Choice Cooking, Canadian Diabetes Assoc. 1986 Shared but not tested by Elizabeth Rodier of Calgary, Alberta Nov 93
From Gemini's MASSIVE MealMaster collection at