sunday special roast beef
PREPARATION: 20 MINUTES, COOKING: 2 1/4 HOURS
3 pounds (1.5 kg) boned, rolled and tied lean sirloin of beef, trimmed of fat
freshly ground black pepper
4 teaspoons (20 ml) English mustard
3 pounds (1.5 kg) potatoes, such as russet or Yukon gold, peeled and cut into chunks
1 1/3 pounds (650 g) baby parsnips, halved lengthwise
1 1/3 pounds (650 g) carrots, halved lengthwise
3 tablespoons (45 ml) sunflower oil
13/4 cups (450 ml) homemade or low-sodium beef stock
steamed broccoli florets, to serve
1/2 cup (75 g) all-purpose flour
1 egg, lightly beaten
1/3 cup (100 ml) low-fat milk
1 tablespoon (15 ml) sunflower oil
1 Preheat the oven to 350°F (180°C). Put the beef, fat side up, on a rack in a large roasting pan. Season with pepper, and spread with 3 teaspoons (15 ml) of the mustard. For rare, roast the beef for 1 hour 20 minutes; for medium, 1 hour 40 minutes; for well done, 2 hours. Baste occasionally with the juices in the pan.
2 Meanwhile, prepare the Yorkshire pudding batter. Put the flour in a bowl, make a well in the center and add the egg. Add a little of the milk and beat together, gradually working in the flour. Slowly beat in the remaining milk and 1/3 cup (75 ml) water until all the flour is incorporated and the batter is smooth. Set aside.
3 Cook the potatoes in a large saucepan of boiling water for 5 minutes, and drain. Boil the parsnips and carrots for 3 minutes, and drain.
4 One hour before the end of roasting time for the beef, coat the vegetables in 3 tablespoons (45 ml) of oil and place in a nonstick roasting pan in the oven. Turn the vegetables after 30 minutes. When cooked, remove the roast from the oven, place on a plate and cover loosely with foil. Remove vegetables and cover to keep warm.
5 Increase the heat to 425°F (220°C). Grease eight cups of a nonstick muffin pan with oil. Place the pan in the top of the oven to heat for 3 minutes, then pour in the batter and bake for 15 minutes, or until golden.
6 Meanwhile, to make the gravy, slowly pour the fat out of the roasting pan, leaving the caramelized bits behind. Place the pan on the stovetop over medium heat, add the stock and bring to a boil, stirring to loosen the brown bits; simmer until slightly reduced. Season with pepper and stir in the remaining mustard and any beef juices that have collected on the plate; skim off any fat. Place the meat on a platter and surround with the vegetables and Yorkshire puddings. Pour the gravy into a gravy boat and serve.
Each serving provides
579 calories, 49 g protein, 22 g fat (6 g saturated fat), 45 g carbohydrate (10 g sugars), 8 g fiber, 414 mg sodium
|sunday special roast beef|