ROAST BEEF AND WINTER VEGGIES WITH CURRANT GRAVY

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

Serves: 8

 

Ingredients:

1kg beef topside or rump roast
½ cup red wine
4 large parsnips, peeled, trimmed,
halved lengthways
Olive-oil spray
2 tablespoons flour
¹⁄³ cup cranberry sauce
6 large carrots, peeled into ribbons
8 medium zucchini, peeled into ribbons
2 tablespoons finely chopped
flat-leaf parsley

 

Method:

  1. 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.
  2. 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.
  3. Transfer cooked beef and parsnips to a chopping board, keeping juices in casserole dish. Cover beef and parsnips with foil to keep warm.
  4. 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.
  5. Meanwhile, cook carrots and zucchini ribbons in a medium saucepan of boiling water for 1–2 minutes, or until just tender. Drain.
  6. Stir parsley through gravy. Transfer to gravy boat. Thinly slice roast beef and serve with ribboned vegetables, parsnips and gravy.

 

Per serve: 

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.