Pot Roast and Veggies

Roast in the oven at 300/250, or use a slow cooker (crock pot); serve with whole wheat bread to sop up the gravy with. Estimated cost: large beef roast* (9.), potatoes, carrots and onions (4.), whole wheat bread (2.) = $15.00

1. Heat a heavy pan on the stovetop over medium high heat, with a tablespoon or two of oil. Sear the roast for a few minutes on each side (don't skip this step, it makes the meat very tender).

2. Chop potatoes, carrots and onion; place in the crock pot and cover them with water. Add herbs to taste (bay leaf, rosemary, thyme, etc.) Settle the roast into the crock pot, making sure most of the roast is out of the water, but most of the veggies are in the water.

3. Slow cook on high for two hours, then on low for two to four more hours, (depending on roast size), until roast is tender, and veggies are cooked through.

4. Remove veggies and meat to platter. Pour the liquid from the crock pot into a saucepan. In a bowl, mix 1/2c. cold water with 1/2c. flour to make a paste. Temper this mixture by slowly add a few Tbsp. of the hot cooking liquid to the flour mixture, stirring constantly. When flour mixture reaches about two cups, stir it into the rest of the cooking liquid in the saucepan. Whisk over high heat until gravy boils, then simmer until thickened. Add salt, pepper, and more chopped fresh herbs to the gravy just before serving.

*chuck roast, top round roast, bottom round roast, or rump roast; buy what is on sale