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Last
Updated: Jul 31st, 2009 - 11:10:11
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Yield: 8 servings
2 1/2-pound well trimmed beef top round roast or London broil
1 tablespoon ground cumin
2 teaspoons dried oregano
3/4 teaspoon garlic powder
1/2 teaspoon ground black pepper
1/4 teaspoon salt
olive oil cooking spray
1 cup ready-made taco sauce
1 to 2 tablespoons finely chopped or pureed chipotle peppers in adobo sauce*
1/4 cup beef broth
1. Preheat the oven to 325 degrees F.
2. Combine the cumin, oregano, garlic powder, pepper, and
salt and stir to mix. Rub the spice mixture over both sides of the
roast. Coat a large skillet with cooking spray and preheat over
medium-high heat. Add the roast and cook for a couple of minutes on one
side. Spray the top of the roast with the cooking spray, turn and cook
for a couple of minutes on the other side, until nicely browned. Remove
from the heat.
3. Combine the taco sauce, chipotle peppers, and broth and stir to
mix.. Pour the sauce over the roast. Cover the skillet with
aluminum foil and bake for 3 hours, or until the roast is very tender
and can be easily pulled apart with a fork. (Caution: steam will escape
when you lift the foil).
4. Let the roast sit, loosely covered with foil, for 10 minutes before slicing
and serving. Serve hot, accompanied by the pan juices. Serve with brown
rice if desired..
Nutritional Facts (per 3-ounce cooked serving plus sauce)
Calories: 204
Carbohydrates: 4 g
Fiber: 0.7 g
Fat: 6.2 g
Sat. Fat: 2.2 g
Cholesterol: 76 mg
Protein: 31 g
Sodium: 286 mg
Calcium: 11 mg
GI rating: low
Diabetic exchanges: 3 lean meat
For variety:
Pull the meat into shreds and mix with some of the pan juices to moisten. Use to
make burritos or soft tacos with whole wheat or corn tortillas. Garnish
with light sour cream, shredded reduced-fat cheese, sliced avocado and
lettuce.
*Always wear gloves when handling hot peppers.
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eatsmarttoday.com
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