Calgary Pot Roast

3 1/2 lb Boneless lean beef roast

1 t Dry mustard

1/2 ts Salt

1/2 c Chopped onion

7 1/2 oz Can tomato sauce

2 tb Vinegar

1/2 ts Thyme

1/4 ts Freshly ground pepper

Braising in tomato sauce guarantees tender, flavorful beef. Trim all fat from roast. Rub dry mustard and salt into the surface of the meat. Place in a lightly greased, oven-proof dish. Top with onion. Combine tomato sauce, vinegar, thyme and pepper. Pour over roast and cover tightly. Bake at 325 F for 3 hours until meat is tender. 3 oz serving - 190 calories, 3 protein choices 2 grams

carbohydrate, 23 grams protein, 10 grams fat Source: Choice Cooking, Canadian Diabetes Assoc. 1986 Shared but not tested by Elizabeth Rodier of Calgary, Alberta Nov 93