Mediterranean Roasted Beef and Veggies

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junio 22, 2015

This colourful nutrient-rich dinner recipe cooks all at once for minimal fuss. Serve with cooked couscous, quinoa grain, rice or pasta. Extras from tonight’s dinner can be used to jump-start tomorrow’s lunch or dinner. For next-day’s main course salad or sandwich, set aside 2 cups (500 mL) each of the roasted veggies and slivered thinly sliced roasted beef.
[timer length=105]105 Minutes[/timer]

  • Prep: 20 mins
  • Cook: 1 hrs 45 mins

  • 20 mins

    1 hrs 45 mins

    2 hrs 5 mins

  • Productos: 6 Servings

Instrucciones

Roasted Vegetables: In large bowl, combine tomatoes, zucchini, onion, eggplant, peppers, mushrooms, garlic and pesto; toss to coat. Spread on foil-lined rimmed baking sheet lightly coated with vegetable cooking spray; set aside.

Heat oil in heavy sauté pan or ovenproof skillet over medium-high heat. Season beef with salt and pepper; brown all over, turning with tongs, about 10 minutes. Spread pesto all over roast; place on rack in same sauté pan. Insert oven safe meat thermometer into centre of roast. Cook beef and vegetables, uncovered, in 275°F (140°C) oven until thermometer reads 145°F(63°C) for medium-rare, about 1 hour and 30 minutes.

Remove roast to cutting board. Tent with foil and let stand for 10 to 15 minutes. Using rubber spatula, scrape vegetables into large bowl; toss with vinegar and honey. Carve roast into thin slices across the grain.

Eat Twice Meal Options: Use extra portions from the Mediterranean Roasted Beef and Veggies to make either of these two meal options.
Beef with the Grain or Mediterranean Panini.
Excellent source of iron (30 % DV) and zinc (98% DV), and source of vitamin D (10% DV).

Ingredientes

2 tsp (10 mL) olive oil

3 lb (1.5 kg) Beef Sirloin Tip or Inside Round Oven Roast

PINCH, EACH salt and pepper

1 tbsp (15 mL) basil pesto

Roasted Vegetables:

3 plum tomatoes, cored and quartered

8 oz (250 g) zucchini (about 2), cut into 1/2-inch (1 cm) slices

1 small Spanish onion, cut into 12 wedges

1 EACH baby eggplant and sweet red and yellow pepper, seeded and cut into chunks

4 oz (125 g) mushrooms, quartered

6 cloves garlic, peeled

3 tbsp (45 mL) basil pesto

1 tbsp (15 mL) balsamic vinegar

1 tsp (5 mL) liquid honey

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Información nutricional

Calorías271
Proteínas35 g
Grasas Totales9 g
Total Carbohydrates10 g
Fibra Dietética2 g