Pot Roast

½ C onion, chopped
2 T water
2½ lbs. beef chuck roast, boneless
2 C hot water
1 beef bouillon cube
2 T orange juice
¼ t ground allspice
1/8 t pepper

1. In a heavy, deep skillet, simmer onion in two tablespoons of water until tender.
2. Add roast to skillet; brown on all sides.
3. In a bowl, combine beef bouillon cube with 2 cups hot water; stir until dissolved.
4. Stir orange juice, allspice, and pepper into beef broth. Pour over meat. Cover and simmer for about 2 hours.

Yield: 8 servings
Serving Size: 3 ounces

Each serving provides:
Calories: 220
Total fat: 9 g
Saturated fat: 3 g
Cholesterol: 91 mg
Sodium: 264 mg

Source: U.S. Department of Agriculture, Center for Nutrition Policy and Promotion