Recipe - Healthier Pot Roast

2 pound Beef bottom round
2 Onions chopped fine
2 Garlic cloves minced
1 teaspoon Coriander seed
1 One half teaspoon Ground cumin
10 ounce Tomato paste
4 ounce Green chili peppers
Chopped
Black pepper to taste

1. Trim meat of all external fat. Use a deep, heavy pot with lid. Brown
meat on all sides. You should not need any added fat to brown adequately.
2. Add onion and garlic; cook until the onion is soft, about 34 minutes,
stirring occasionally. Stir in coriander, cumin, tomato paste, Three fourths cup
water, chilies and black pepper. Bring to a boil. Reduce heat, cover, and
simmer for 2One half to 3 hours or until meat is tender.

* For freezing, slice into thin slices and freeze in individual portions.
Cover with some of the sauce before freezing. Thaw and reheat slowly.

Recipe By : Jo Anne Merrill

File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/mmdja006.zip