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Ингредиенты
- 1 Tbsp. Oil
- 3 lb Chuck roast
- 1/2 c. Water
- 1 x Garlic clove, minced
- 1/2 tsp Salt
- 1/4 tsp Pepper
- 1 x Onion, cut up
- 3 x Potatoes, cut up
- 1 Tbsp. Flour
Инструкции
- Heat oil in medium sized skillet, sear meat on all sides; place meat in Tender Cooker. Add in water, garlic, salt and pepper to skillet. Heat and scrape off any browned meat; pour mix over meat. Arrange onion and potato on top of meat. Place a single 7" circle of foil on top of food.
- Cover and add in regulator guage, microwave on high 30 min. Let pressure indicator drop, remove cover. Remove meat and vegies, add in flour mixed with a little water, stir, microwave, uncovered, stir once, to thicken juices.
- (a 400-500 w oven needs an increase of time of 6 minutes.)
- Which is their recipe - I do not do any of the above. My roast is usually one with a lot less fat in in (as little as I can manage when I cut a big piece of meat into roast, steak and stew meat) and is almost always still frzn and so I do not brown it first. I put the meat and water in the cooker, cover and cook on high 20 min. When the indicator drops, I add in potatoes, onion, carrots, and such seasoning as I want at the time, rinse the rubber ring, replace ring, recover (with pressure cap) and micro on high for 10 min. Let pressure drop, thicken juices and enjoy!
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 253g | |
| Recipe makes 8 servings | |
| Calories 408 | |
| Calories from Fat 175 | 43% |
| Total Fat 19.48g | 24% |
| Saturated Fat 6.52g | 26% |
| Trans Fat 0.04g | |
| Cholesterol 113mg | 38% |
| Sodium 266mg | 11% |
| Potassium 873mg | 25% |
| Total Carbs 12.52g | 3% |
| Dietary Fiber 1.6g | 5% |
| Sugars 1.0g | 1% |
| Protein 43.44g | 70% |
