2 1/2 lb. lean pot roast
1/2 tsp. each ground red pepper (cayenne) and black pepper
1/4 tsp. salt
2 tsp. vegetable oil
1 lg. onion, chopped
1 lg. stalk celery, chopped
1 sm. green pepper, chopped
2 cloves garlic minced
2 tbsp. flour
1 can crushed tomatoes in puree
1 c. low sodium beef broth
1/2 tsp. each dried thyme, basil, crumbled
1 bay leaf

Rub meat all over with red pepper and black pepper and salt. In Dutch oven heat oil and brown meat. Take out meat and saute vegetables. Add flour to vegetables, cook 2 minutes, stirring constantly. Add tomatoes, broth, thyme, basil and bay leaf. Stir, until well blended. Place meat back in Dutch oven. Bring liquid to boil on high heat. Reduce heat to simmer, cover and cook 2 1/2 to 3 hours. Serves 8.

Calories 347 Saturated fat 4 g. Total fat 11 g. Protein 46 g. Carbohydrate 14 g. Fiber 3 g. Sodium 341 mg. Cholesterol 129 mg.