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    Chutney & Herb Rump Roast -- e-w


    Source of Recipe


    Adapted from BH&G New Dieter’s Cookbook 2003
    Chutney & Herb Rump Roast -- e-w
    Serves: 8

    1 2-1/2 lb. beef round rump roast
    1/2 tsp. dried basil, crushed
    1/2 tsp. dried marjoram, crushed
    1/4 tsp. salt
    1/4 tsp. black pepper

    1 T. cooking oil
    1-1/2 c. water
    1 9-oz. jar (about 3/4-cup) mango chutney
    1/4 c. sliced green onions (2)
    2 T. apricot nectar – or – peach nectar
    1 tsp. chile oil – or – 1/4 tsp. crushed red pepper

    Trim fat from roast. In a small bowl combine the first 4 ingredients. Rub the mixture onto all sides of the roast. In a 4-quart Dutch oven brown roast on all sides in hot oil. Drain off fat. Combine the water and 3/4 c. apricot or peach nectar. Pour over roast. Bring to boiling; reduce heat. Simmer, covered, for 1 hour.

    Carefully turn over roast. Cook, covered, for 1 hour more or until meat is tender. Transfer meat to a platter, discard cooking liquid. Meanwhile, place chutney in a small bowl; snip any large pieces. Stir in sliced green onions, the 2 T. of apricot or peach nectar, and the chile oil or crushed red pepper. Serve chutney mixture with roast.

    1/8 of recipe equals: 266 calories…8 gm fat (2 gm saturated)…74 mg cholesterol…182 mg sodium…15 gm carbohydrate…1 gm fiber…33 gm protein +++EXC: 1 fruit…4 meat +++WWP: 6
 

 

 

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