Specifications

Barbecue Sauce
2 teaspoons (10 ml) unsalted
butter
1 cup (250 ml) finely chopped
onion
1 garlic clove, peeled,
finely chopped
2 cups (500 ml) tomato ketchup 1 cup (250 ml) water ¼ cup (50 ml) tomato paste
(salt-free)
¼ cup (50 ml) cider vinegar ¹/
³
cup (75 ml) molasses
¹/
³
cup (75 ml) honey
2 tablespoons (30 ml)
Worcestershire sauce
2 tablespoons (30 ml) soy sauce
(low-sodium)
1 tablespoon (15 ml) prepared
horseradish
1 tablespoon (15 ml) chili powder
(heat level to taste)
2 teaspoons (10 ml) instant
espresso powder
1½ teaspoons (7 ml) dry mustard 1-2 teaspoons (5 - 10 ml) liquid
smoke (to taste)
½-1 teaspoon (2 - 5 ml) hot sauce
such as Tabasco
®
Makes 4 cups (1 L)
Melt the butter in a Cuisinart
®
3¾-quart (3.5 L) saucepan over medium heat. Add
onion and garlic; cook over medium heat until softened and opaque, about 3 to 4 minutes – do not brown. Add ketchup, water, tomato paste, vinegar, molasses, honey, Worcestershire sauce, soy sauce, horseradish, chili powder, instant espresso, and dry mustard. Stir to blend. Bring the mixture to a boil. Reduce heat and simmer, uncovered over low heat, about 50 to 60 minutes. Stir in liquid smoke and hot sauce to taste. Cool and refrigerate in a covered container until ready to use. May also be frozen.
Nutritional information per serving (¼ cup [50 ml]):
Calories 127 (7% from fat) • carb. 29g • pro. 2g • fat 1g • sat. fat 0g
• chol. 1g • sod. 988mg • calc. 79mg • fiber 1g
Dilled Pot Roast
¹/
³
cup (75 ml) all-purpose flour
½ teaspoon (2 ml) kosher salt ¼ teaspoon (1 ml) freshly ground
pepper
2 teaspoons (10 ml) vegetable oil 2½ pounds (1.1 kg) beef roast, rump,
chuck or arm cut
2 tablespoons (30 ml) Dijon-style
mustard
2 onions, peeled and cut into
eighths
2 carrots, peeled and sliced into
1-inch (2.5 cm) pieces
1 celery rib, with top,
cut into 1-inch (2.5 cm) pieces
2 garlic cloves, peeled 1 teaspoon (5 ml) dill seed ½ teaspoon (2 ml) peppercorns ¼ cup (50 ml) nonfat, low-sodium
beef stock
1 tablespoon (15 ml) red wine
vinegar
Sauce
cooking juices from beef
3 tablespoons (45 ml) instant flour 1 teaspoon (5 ml) Dijon-style
mustard
1 teaspoon (5 ml) dill weed ½ cup (125 ml) lowfat sour cream
Makes 4 to 6 servings
Combine flour with salt and pepper. Coat beef with flour mixture, shaking off excess. Heat oil in a Cuisinart
®
12-inch (30 cm) skillet over medium-high heat; brown beef on
all sides. Transfer to platter or cutting board; cool for a few moments. Rub mustard evenly over all sides of the beef. Place onions, carrots, celery, garlic, dill seed and peppercorns in the ceramic pot of the Cuisinart
®
Slow Cooker. Top with the mustard-coated beef. Pour in stock and
vinegar. Cover and press the on/off button to turn the unit on. Set time to 10 to 12 hours and press Low; slow cooker will automatically switch to Warm when cooking time has elapsed. Remove beef, transfer to storage container, strain and discard vegetables. Pour cooking juices over beef; cover and refrigerate overnight. One hour before serving, remove beef (reserve juices), and cut off visible fat. Place in a small roasting pan and reheat at 325°F (160°C) for 30 to 45 minutes. Strain cooking juices into a Cuisinart
®
2¾-quart (2.6 L) saucepan; discard fat. Add flour, mustard and dill weed; stir over medium heat until sauce comes to a boil and thickens. Remove from heat, cool briefly and stir in sour cream. Taste for seasoning and add ¼ teaspoon (1 ml) salt if desired. Cut meat into thin slices; pour some sauce over the top and pass the rest in a sauceboat.
Nutritional information per serving (based on 6 servings):
Calories 226 (23% from fat) • carb. 16g .• pro. 9g • fat 3g • sat. fat 1g
• chol. 6mg • sod. 420mg • calc. 53mg • fiber 2g
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