Beer-Braised Beef with Onion, Carrot, and Turnips

$2.32 per serving.

Ask your butcher to cut a 1-pound roast for you, or buy a larger one (especially if it's on sale) and freeze the rest for later. Use a dark beer that's not too strong; stout will overpower the other ingredients.

Yield: 4 servings (serving size: 3 ounces beef, 1 cup vegetables, and about 1/2 cup cooking liquid)

Ingredients

• 3  tablespoons  all-purpose flour
• 1 1/2  tablespoons  canola oil
• 1  (1-pound) boneless chuck roast, trimmed
• 1  teaspoon  salt, divided
• 1/2  teaspoon  black pepper
• 1  cup  fat-free, less-sodium beef broth
• 4  garlic cloves, crushed
• 1  (12-ounce) dark beer
• 1  bay leaf
• 3  carrots, peeled and cut diagonally into 1/2-inch-thick slices
• 9  ounces  small turnips, peeled and cut into wedges
• 1  medium onion, peeled and cut into wedges
• 1/4  cup  chopped fresh flat-leaf parsley

Preparation

1. Preheat oven to 300°.

2. Place flour in a shallow dish. Heat oil in a Dutch oven over medium-high heat. Sprinkle beef evenly on all sides with 1/2 teaspoon salt and pepper; dredge in flour. Add beef to pan; cook 10 minutes, turning to brown on all sides. Add broth and next 3 ingredients (through bay leaf), scraping pan to remove browned bits; bring to a boil. Cover and bake at 300° for 1 1/2 hours. Add carrots; cover and cook 25 minutes. Add remaining 1/2 teaspoon salt, turnips, and onion; cover and cook an additional 1 hour and 5 minutes or until vegetables are tender and beef is fork-tender.

3. Remove beef and vegetables from pan; discard bay leaf. Cover beef mixture; keep warm. Let cooking liquid stand 10 minutes. Place a zip-top plastic bag inside a 2-cup glass measure. Pour cooking liquid into bag; let stand 10 minutes (fat will rise to the top). Seal bag; carefully snip off 1 bottom corner of bag. Drain cooking liquid into a medium bowl, stopping before fat layer reaches opening; discard fat. Serve cooking liquid with beef and vegetables. Sprinkle each serving with 1 tablespoon parsley.

Nutritional Information

Calories:

383

Fat:

19.7g (sat 6g,mono 9.1g,poly 2.2g)

Protein:

24.4g

Carbohydrate:

21g

Fiber:

3.6g

Cholesterol:

70mg

Iron:

2.9mg

Sodium:

815mg

Calcium:

68mg