2-3 lb. roast
4-5 potatoes, cut up
1 lb. carrots, cut up
1 (8 oz.) pkg. fresh mushrooms, chopped but not finely (fresh mushrooms add great texture rather than mushroom soup)
1-2 onions, chopped
3-4 tomatoes, chopped
celery stalk, cut up (optional)
1 (15 oz.) can whole kernel corn, drained (optional)
1/4 cup ketchup (Hunts)
3 tbsp. olive oil or trans fat free butter
2 beef bouillon cubes (dissolved in water to be added)
2 tbsp. corn starch (mixed in some water)
2 or 3 cups water (as veggies cook down, they add their own water but add more as needed to keep liquid at top)

SEASONINGS:

2 cloves garlic (or 1 tsp. garlic powder)
3-4 bay leaves
1 tbsp. celery salt (you can always add more salt later but best be conservative when cooking)
1 tsp. basil
1 tsp. caraway seed
1 tsp. crushed red chili pepper
1 tsp. black pepper
1 tsp. parsley flakes (optional)

Add potatoes first, get them cooking in the Crock-Pot then add carrots (veggies that take longer go on bottom). Add seasonings at this time but hold back salt until all is mostly cooked since salt will keep the meat from being tender.

Treat whole roast or cut up with meat tenderizer, black pepper, (no salt), garlic powder, Worcestershire sauce and broil long enough to render some fat out of it and cook somewhat.

Cut up roast into chunks and add to Crock, then add rest of vegetables and balance of ingredients.

Cook on HIGH setting for 4+ hours... carrots still have a wee bit of firmness is good, you know the meat is done so just check the firmness of the potatoes/carrots to know it's done.

Tip: Broiling the meat first ensures it's done and allows the tenderizer, etc. to focus and really season the meat well not to mention rids the recipe of saturated fats as the broiler pan drains fat very effectively... Totally fat-free is NOT a healthy way to eat, we need the right kind of fats, hence adding olive oil or other.

Note: I remove the bay leaves as I find them later.

Submitted by: John McMillan of Ardmore, Okla