Olive oil cooking spray, as needed
3 slice nonfat turkey bacon, cut 1″ pieces
2-3 lb. Beef Rump Roast
1 large onion, peeled, stuck with 4 whole cloves
2 oz grated carrot
3 large garlic cloves, sliced thin
1 C. dry red wine
1 bay leaf
4 sprigs thyme
1/4 C. chopped flat-leaf parsley
2 large Russet potatoes, peeled, and cut into 6 pieces
2 medium carrots, peeled, sliced
1 lb green beans, ends snipped
8 oz mushrooms
Freshly-ground black pepper, to taste

Lightly coat a large nonstick skillet with cooking spray. Add the turkey bacon and sauté until it begins to crisp. Add the beef, and brown on all sides. Transfer turkey bacon and beef to a 3 1/2-quart or larger crockery slow cooker. Add onion, grated carrot, garlic, wine, bay leaf, thyme and parsley. Cover and cook on low for 8 to 10 hours or on high for 4 to 5 minutes. When beef is almost done, cook potatoes in boiling water to cover until almost tender, about 10 to 15 minutes. Add carrots and green beans. Continue to cook for another 4 to 5 minutes. Drain vegetables and keep warm. Meanwhile, lightly coat a large nonstick skillet with butter-flavored cooking spray. Add the mushrooms and sauté over high heat until mushrooms are tender and all liquid is absorbed. Transfer beef to a carving board and let stand for 10 minutes before slicing into thin, against the grain, slices. Arrange beef slices on a heated serving platter. Discard clove-stuck onion, bay leaves, and thyme sprigs. Stir cooked vegetables and mushrooms into pan juice of the slow cooker to warm. Spoon the vegetables and pan juices over the beef. Season to taste with pepper. Serve immediately.

Yield: depends on roast size. 6 servings + leftovers
Serving Size: 4oz. Beef + 1/6 Vegetables

Calories: 352
Fat: 10g
Fiber: 5g