This delicious beef roast with a twist is easy to prepare and comes with a yummy currant gravy to finish off the meal. This dish has three serves of veggies, is high in protein and fibre, and also low in fat and kilojoules.
Preparation time: 20 minutes
Cooking time: 1 ½ hours
1kg beef topside or rump roast
½ cup red wine
4 large parsnips, peeled, trimmed,
2 tablespoons flour
¹⁄³ cup cranberry sauce
6 large carrots, peeled into ribbons
8 medium zucchini, peeled into ribbons
2 tablespoons finely chopped
- Preheat oven to 180°C. Place a large flameproof casserole dish (with a lid) over medium-high heat. Add beef and cook for 10 minutes, turning, until browned on all sides. Add wine and
½ cup water. Cover with lid and place casserole dish in oven. Roast for 1½ hours, or until beef is tender.
- Line a baking tray with baking paper. Place parsnips on prepared tray and spray with oil; roast for the final 25–30 minutes of beef cooking time, or until parsnips are golden and tender.
- Transfer cooked beef and parsnips to a chopping board, keeping juices in casserole dish. Cover beef and parsnips with foil to keep warm.
- Make gravy: Place casserole dish with juices over medium-high heat. Sprinkle flour into pan juices and stir continuously until combined, adding more water if needed. Add cranberry sauce and stir until well combined. Bring mixture to the boil; cook for 2–3 minutes, or until thick.
- Meanwhile, cook carrots and zucchini ribbons in a medium saucepan of boiling water for 1–2 minutes, or until just tender. Drain.
- Stir parsley through gravy. Transfer to gravy boat. Thinly slice roast beef and serve with ribboned vegetables, parsnips and gravy.
1131 kJ (271 Cal), 5.3 g fat (saturated 1.5g), 31.0 g protein, 19.6 g carbohydrate, 6.1 g fibre, 100 mg sodium
Recipe and image from Australian Healthy Food Guide’s 101-Diabetes-friendly recipes.
Article sourced from The GI Foundation.