A pressure cooker makes short
work of a dish that normally takes
hours to break down tough the
connective tissues. Cooked in a
fraction of the time with sweet,
sticky barbecue sauce, the meat
just needs is to be pulled apart and
served.
Ingredients:
canola or olive oil, for cooking
1 3-4 lb. (1.5-2 kg) eye of round or top
round beef roast, or pork shoulder
1 onion, halved and thinly sliced
1 cup (250 ml) beef stock
1 cup (250 ml) bottled barbecue sauce
1 tbsp (15 ml) brown sugar
1 tbsp (15 ml) balsamic vinegar
1 tbsp (15 ml) grainy mustard
a good grinding of black pepper
Directions:
1. In a heavy skillet, heat a drizzle of oil over
medium-high heat and brown the roast
on all sides.
2.
Add the onion, stock, barbecue sauce,
brown sugar, balsamic vinegar, mustard
and pepper to the pot. Cover and lock
the lid, bring the pot up to pressure according
to the manufacturer’s directions.
Once it’s up to pressure, reduce the heat
to medium-low, ensuring that the top is
still steaming and spinning, and cook for
45 minutes. Remove from heat and let
cool until the pressure goes down, then
remove the lid.
3.
Using two forks, pull the meat apart in the
sauce and serve on biscuits or soft buns.
Serves 8–10, depending on the size of
your roast.
Per serving (feeding 8 with a 3-lb beef roast):
404 calories, 23.6 g fat (10 g saturated fat,
11.6 g monounsaturated fat, 1.8 g
polyunsaturated fat), 112 mg cholesterol,
14 g carbohydrate, 33.1 g protein, 0.4 g fibre.
Originally published in ParentsCanada magazine, February/March 2013.
