Slow Cooked Rump Roast
1/4 cup flour
Season the flour with the salt and pepper and pound the mixture into the meat. Brown meat on all sides in the hot oil. Add the onions, cover and cook over low heat 10 minutes. Add the carrots, herbs, seasonings and liquid. Cover tightly and simmer 3 1/2 - 5 hours, until meat is fork tender. Add desired vegetables during the last 20 or 30 minutes.
* Can use wine, beef broth, bouillon, tomatoes, vegetable broth, etc. or any combination.
Per Serving: 316 Calories; 11g Fat (33.2% calories from fat); 3g Saturated Fat; 43g Protein; 7g Carbohydrate; 1g Dietary Fiber; 110mg Cholesterol; 344mg Sodium. Exchanges: 1/2 Grain(Starch); 6 Lean Meat; 1/2 Vegetable; 1/2 Fat.