Fiddle Pot Roast

Remove top layer of fat from a 4.5 pound Top Round

Roast of Beef. (you can use a 3 pound piece as well

and you'll just have less servings.)

Season well with Kosher Salt

Sear Seasoned Beef in two teaspoons of olive oil or oil

of your choice. After it is seared place beef in slow cooker,

but keep the oil and beef pieces to saute the onion.

Large Dice in Onion (note this is different

than the way I usually slice an onion)

Cook onion

Add carrots and celery. Then add tomato paste to this

to caramelize vegetables in tomato paste. (this is a KEY

Maili Cooking Technique that will make the sauce richer.

Note this similar technique in my sausages and peppers recipe)

You can easily use all potatoes that are packed with calcium

and fiber, but I wanted to enhance the dish with the extra

fiber and vitamins from rhutabagas and turnips. (Be careful

on eating too many rhutabagas because they have so much fiber

that they will make you very "regular")

Turnips, Rhutabagas and Potatoes peeled and diced

Par-boil root veggies by sticking them in a bowl in microwave

for 6 minutes. This is necessary when you use slow cooker.

If you decide to make the entire dish on the stove you can skip

this step.)

Tomato Paste to Caramelize Vegetables.

All cooking is a balance between sweet and sour, spicy and cool.

I find that a hint of heat in many dishes gives it an extra depth

and complexity. You can use a variety of heat sources like the

dried chiles above or you can use the red pepper flakes below.

Red Pepper flakes are a quick and easy way

to add heat to many dishes. If it is hard to find the

dried chiles above than just used red pepper flakes.

You could also use Chipotle in Adobo.

This is what I used in my pot roast.

Pasilla Ancho Chile. I wanted the smokiness

and the heat

When I've analyzed all the foods that help me lose weight the ones that have been the most surprising are the comfort foods like steak and baked potatoes or enchiladas or pot roast. Those are foods we assume are fattening and we think we should eat a salad or something light instead. But the truth is that it is better to eat a filling and satisfying food that you love in a smaller portions than a big ceasar salad (that has as much fat as three hamburgers.) With this Fiddle Pot Roast you will feel very full and still be low in calories. Each serving is only 293 calories and has tons of iron and protein too. The perfect diet food for winter!

NOTE: REMEMBER TO TURN BEEF OVER IN CROCKPOT EVERY HOUR SO IT STAYS MOIST ON TOP

SLOW COOKER FIDDLE POT ROAST

Makes 16 1.5 cups servings, which is a lot but it a wonderful leftover

2 teaspoons olive oil

4.5 pound Beef Round Top or other large roast

kosher salt to season meat with

1 onion, chopped in large chunks

3 stalks celery, sliced

4 carrots, sliced

1 tablespoon tomato paste

1 rutabaga, (optional, can use all potatoes)

1 turnip, (optional, can use all potatoes)

1 potato, peeled and cut in large chunks

1 cups red wine

1 tablespoon chipotle or one pasilla ancho chile or 1 teaspoon

red pepper flakes

1/2 cup orange juice

1 cup water

1 teaspoon salt

freshly ground pepper

Remove top layer of fat from beef. Season well with kosher salt. Sear Beef on all sides in oil in a large pot. Place in slow cooker or set aside if you are making this dish on the stove or in the oven.

Saute onions in oil you seared beef in. Add carrots and celery. Sprinkle with salt. Add one tablespoon tomato paste and cook for a minute or two letting it coat and caramelize veggies. Add veggies (aka mirepoix) to slow cooker.

Peel root vegetables and cut into large pieces. Par-cook in a bowl of water in the microwave for about 6 minutes. This is necessary for the slow cooker so the root veggies don't turn black. If you are making this on the stove you can skip this step. You can either use all potatoes or you can use a combo of rutabagas, turnips and potatoes. Rutabagas have tons of fiber in them and will make you very regular so be careful not to overdo it:-)

Place potatoes, turnips and rhutabagas under the beef. Add the orange juice, red wine, water, salt, pepper and whatever heat you want to put in (chipotle, red pepper flakes, chile pasilla ancho, etc.)

Cook on high setting in slow cooker for 5 hours, turning meat over every hour.

293 calories, 39% vitamin A, 35% vitamin C, 27% iron, 2 g fiber, 39.9 protein