Roast Beef with Vegetables

12 Reviews
91% would make this recipe again

A rib roast is not as tender as tenderloin, however it is very tasty and much cheaper.

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Preparation : 25 min Cooking : 50 min Standing : 10 min
470 calories/serving

Ingredients

2 carrots, cut into 1,5 cm pieces 200 g
2 potatoes, cut into 1,5 cm pieces 400 g
1 fennels, cut into 1,5 cm pieces 360 g
6 cloves garlic, unpeeled
1/4 cup olive oil 65 mL
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
1 kg cross rib roast (boneless), trussed
2 tbsp Dijon mustard 30 g
aluminum foil
1 tsp honey 7 g
1/2 cup red wine [optional] 125 mL
2 tsp whole-grain mustard 10 g

Before you start

Keep the serving plates warm on the stove while you're preparing the dish.

Method

  1. Preheat the oven to 160°C/325°F.
  2. Prepare the vegetables: Cut into uniform pieces approximately 1,5 cm thick. Leave the garlic unpeeled.
  3. Heat half of the oil in a large pan, add all the vegetables, except the garlic, then sauté over medium heat until they are golden-coloured, about 8 min. Season with salt and pepper, then take the vegetables out of the pan and set them aside in a dish.
  4. Pour the remaining oil in the same pan, then add the meat and sear it until it is brown on all sides, 8-10 min. Transfer the meat to a baking sheet, then rub it with the Dijon mustard and season with salt and pepper. Set the meat browning pan aside, without cleaning it, in order to keep the meat juices for the sauce preparation. Place the vegetables and unpeeled garlic on the baking sheet around the roast.
  5. Cook the meat and vegetables in the middle of the oven for about 50 min, or until a thermometer inserted in the meat reaches 70°C/160°F (which corresponds to medium doneness for a 1 kg roast). Take the baking sheet out of the oven, transfer the meat to a cutting board, cover it with an aluminum foil and let it stand 10 min. Turn off the oven then put the vegetables back in the oven. Peel the garlic cloves, then mash them into a paste.
  6. Heat the honey in the reserved meat browning pan over high heat. Deglaze with the wine (optional), then add the whole-grain mustard and the mashed garlic. Cook 1-2 min, with stirring.
  7. Remove the string, then slice the meat across the grain. Serve the slices on the warmed plates with the vegetables and top with the sauce.

Nutrition Facts Table

per 1 serving (300 g)

Amount

% Daily Value

Calories

470

Fat

20 g

30 %

Saturated 5 g
+ Trans 0.3 g

26 %

Cholesterol

100 mg

Sodium

270 mg

11 %

Carbohydrate

27 g

9 %

Fibre

5 g

18 %

Sugars

4 g

Net Carbs

22 g

Protein

45 g

Vitamin A

55 %

Vitamin C

28 %

Calcium

7 %

Iron

39 %
More info

Claims

This recipe is :
Diet-related health claims  :
Artery-healthy, Heart-healthy
Excellent source of  :
Iron, Magnesium, Niacin, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B12, Vitamin B2, Vitamin B6, Zinc
Good source of  :
Fibre, Folacin, Manganese, Pantothenic Acid, Vitamin D, Vitamin E, Vitamin K
Source of  :
Calcium, Copper, Vitamin B1, Vitamin C
Low  :
Saturated Fat, Sodium
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Vegetables 1 ½
Meat and Alternatives 5
Fats 2
Other Foods 0
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

12 Reviews (12 with rating only) 91% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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