As a lover of meat, you might find pot roast irresistible. But have you ever asked if pot roast is a healthy choice for your diet?
Pot roast isn’t a very healthy choice of meal for you. This is because of its high fat and sodium content. Although, there are a few tweaks you can apply to your cooking technique that can make this dish healthier.
If you want to know more about this meal – what goes into it and how to make a healthy pot roast, then read on.
What is pot roast?
Pot roast is a popular staple made of beef that is typically slow-cooked. Short rib, chuck steak, bottom round, and 7-bone roast are the best cut of beef used for this delicacy.
These cuts are specifically tough to grill or braise, so they are preferred for pot roast slow cooking. In addition, these cuts become especially flavorful when cooked for a long period.
How is pot roast made?
Making pot roast starts with cooking the beef on low heat to break down the connective tissues. This usually takes a long time but it results in a delicious, tender, and flavorful roast.
Afterward, the meat is garnished with carrot, onion, and other combinations of spices and herbs. Then, it is roasted or baked until it is soft and tender. Some people describe it as a “melt-in-your-mouth” tenderness.
The liquid gotten from the dish is used to make gravy, which is eaten alongside the pot roast.
Is pot roast healthy?
Pot roast is not a very healthy dish. It is enjoyable but it does not make a healthy diet, especially for people looking to cut down their calorie and fat intake.
According to the US Department of Agriculture, the following is the nutritional information for 4 ounce (100-gram) serving of pot roast;
- Calories: 297
- Protein: 29g
- Cholesterol: 112mg
- Fat: 19g
- Potassium: 231mg
- Sodium: 47mg
- Fiber: 3g
It also contains calcium, saturated fat, iron, magnesium, cobalamin, and vitamins B6, C & D.
How can you make a healthy pot roast?
There are various ways to cook a pot roast, such as an oven, pressure cooker, or instant pot. But one of the healthiest ways is oven cooking, so this recipe will feature the oven method.
The ingredient needed for this recipe include:
- Olive or avocado oil (1 teaspoon)
- Chuck or rump roast (3 or 4 pounds)
- Onion (1 large chopped onion or two small onions)
- Carrots (4 big carrots or eight small carrots)
- Two stalk celery
- 1 pound of baby potatoes
- Red wine (1 cup)
- Beef broth (2 cups)
- Four cloves of coarsely chopped garlic
- Rosemary (1 teaspoon)
- Thyme (1 teaspoon)
- Two bay leaves.
Step 1: Preheat your oven
Preheat the oven to a cooking temperature of 320°F.
Step 2: Season the roast
While the oven preheats, rub salt and pepper on the beef, ensuring it goes all around the roast.
Step 3: Sear the roast
Add one teaspoon of oil to a pan and sear the roast at medium heat till both sides of the roast are brown. This should take around 8 minutes, 4 minutes on each side. You can add more oil if the roast looks or feels dry.
Step 4: Dress the roast
Garnish the roast with onion and bay leaf, then pour the beef broth, wine, garlic, rosemary, and thyme mixture on it.
Step 5: Bring roast to a simmer
On a stovetop, bring the roast to a simmer at medium heat. Once it starts to simmer, cover the roast and place it in the oven to bake for at least 2 hours.
Step 6: Add potatoes, celery, and carrot
Add potatoes, celery, and carrot and bake further until the carrot is fork tender. This should take at least 2 hours.
Step 7: Store in the freezer overnight
This is a step that many people fail to do and is one of the best ways to make your roast healthier. Store your pot roast in the freezer a day before you eat it.
While it freezes, the fat congeals at the top of the liquid. And when you take the pot roast out of the freezer, you can remove this layer of fat using a spoon. This step will help reduce the overall fat content in your pot roast.
Step 8: Reheat with your microwave
After the fat has been scrapped off, put the roast in the microwave and reheat for 10 minutes. This should be done at 400°F.
Step 9: Cut and serve
Take the roast out of the microwave and cut it into smaller pieces. Serve and enjoy.
How to make pot roast gravy
Step 1: Combine cornstarch with water
Add two teaspoons of cornstarch to a cup of water and stir until it is smooth. This mixture is called a slurry.
Step 2: Set the roast aside
Set the roast and the vegetable aside to rest, and add the slurry to the broth in the pot or pan. You can add more broth if you want to.
Step 3: Bring the mixture to a boil
By this point, the mixture must have thickened. Turn off the heat and your pot roast gravy is ready.
Tips for making the perfect roast
- Go for meat cuts with high marbling. This helps to boost the flavor and makes the gravy more delicious.
- Use baby potatoes instead of russet potatoes. Russet tastes great too, but they do not hold together like baby potatoes.
- Don’t cut the carrots too small. Otherwise, they may cook faster than they should and this can affect the overall cooking time of the roast.
- Add veggies to the dressing to make the roast healthier.
- You can also enhance the taste by adding two teaspoons of tomato paste to the broth mixture before adding it to the roast.
FAQs
How long does it take to make pot roast?
Depending on the cut of beef, at 320°F, it should take around 4 to 5 hours to make pot roast.
Why is your pot roast tough?
The beef may be tough because you did not cook it enough, you cooked it too long or you cooked it on high heat. Pot roast is best cooked at 320°F for around 4 – 5 hours.
What is the best cut of beef to use for pot roast?
Boneless beef, chuck roast, round roast, and rump roast are some of the best cuts for this delicacy.
Can you eat pot roast on a weight-loss diet?
No, you can’t. Pot roast is high in fat. It would be best if you eat smaller quantities, like 1 pound 3 – 4 times a week.
Does freezing affect the nutrient of the pot roast?
No, it doesn’t. According to the US Department of Agriculture, a freezer does not alter the nutritional value of a pot roast.
Conclusion: Is pot roast healthy?
Pot roast should not make the top list of your meal options if you are concerned about your health. But you can prepare a healthy version by modifying your ingredients and eating it occasionally.
The high protein content is one of the wonderful things about this meal. If you’re looking to lose weight, eat pot roast in moderation and not frequently.
Thank you for reading this article.
Visit Millenora for more articles on the nutritional value and health benefits of different kinds of meals.
