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Orange Roast

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Orange Roast

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Course: Main Course
Cuisine: American
Keyword: Orange Roast
Prep Time: 20 minutes
Cook Time: 10 hours
Total Time: 10 hours 20 minutes
Servings: 6
Calories: 702kcal

Ingredients

  • 1 1/2 pound beef roast
  • 1 teaspoon oregano, dried
  • 1/2 teaspoon ginger root, fresh
  • 3/4 teaspoon salt
  • 1/2 teaspoon black pepper, ground
  • 1 none cooking spray
  • 1 medium onion
  • 1 1/4 cup orange juice
  • 1 tablespoon sugar
  • 1 cup soy sauce, low sodium
  • 3 tablespoon cornstarch

Rice

  • 1 cup brown rice, raw

Serve With

  • 4 medium orange
  • 1 medium bell pepper, orange
  • 1 cup cherry tomatoes
  • 4 cup lettuce, shredded
  • 1/4 cup feta cheese crumbles

Instructions

  • Remove any visible fat from the roast. Combine oregano, freshly grated ginger, 3/4 teaspoon salt and 1/2 teaspoon black pepper; rub over meat.
  • Spray a large skillet with cooking spray and heat over medium. Brown roast on all sides. Slice onions while roast browns.
  • Add roast and sliced onions to slow cooker.
  • Add 2 teaspoons of orange zest (using the oranges to served with the dish),  1 cup orange juice, sugar and soy sauce to a small bowl. Whisk together and pour over meat. Cover and cook for 8-10 hours on low (or 4-5 hours on high).
  • Cook rice according to package directions about 30 minutes before serving dinner (if cooked earlier, it will need reheating).  While rice cooks, peel oranges; cut wedges in half and toss into a large salad bowl.
  • Thinly slice bell pepper and add to the bowl, along with tomatoes, lettuce, and feta cheese; toss to combine. Cover and refrigerate until ready to serve. Add your favorite dressing just before serving.
  • Remove roast from slow cooker. Drain juices into medium saucepan and skim off fat.
  • Add cornstarch and remaining 1/4 cup of orange juice to the saucepan and whisk to combine; cook over low heat until thickened and bubbly, stirring frequently (approximately 3-5 minutes).
  • Serve roast over rice, drizzled with sauce; serve salad on the side. (Each serving is 3oz meat, 1 cup salad, 1/2 cup rice).
Tried this recipe?Mention @SuperHealthyKids or tag #SuperHealthyKids!

Nutrition

Calories: 702kcal | Carbohydrates: 60g | Protein: 53g | Fat: 29g | Saturated Fat: 13g | Trans Fat: 2g | Cholesterol: 162mg | Sodium: 2078mg | Fiber: 8g | Sugar: 9g

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