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How to Cook an Oven Roast

How to Cook an Oven Roast

Oven roasts are high in protein and vitamin B12. Once you prepare your oven roast, try the roast beef sandwich below.


2lb (1 kg) Oven Roast (Prime Rib, Strip Loin or Rib Roast)


Roast beef sandwich:
Grilled Beef Steak Sandwich with Melted Onions

Roasting Right: Low and slow’s the way to go. Roasting beef at 275°F (140°C) makes for the most tender juicy roast beef. Follow these simple steps:

1. Season 2 lb roast.  You can season with pepper, minced garlic, rosemary or thyme.  Place in shallow roasting pan without water and lid/cover. Insert an oven-safe meat thermometer into the centre of roast, avoiding fat or bone.

note- buying an inexpensive oven thermometer is key to preparing a tasty roast.  An oven thermometer costs about $14 at Loblaws, Home Hardware, or Cnd Tire.

2. Oven-sear seasoned roast in preheated 450°F (230°C) oven for 10 minutes.

3. Reduce heat to 275°F (140°C); roast to desired doneness, when the meat is between 145° and 170°F, it’s done. If you like your roast medium-rare, aim for 145°F. If you like it well-done, shoot for closer to 165° and 170°F.  It will take between 1hr45min (med-rare to 2hr30min well-done) until done.  Remove from oven when 5°F (3°C) below finished temperatures.

4. Remove from oven, cover loosely with foil and let rest at least 15 minutes until temperature rises by at least 5°F (3°C) before carving into thin slices.

Estimated Cook Times (hours):
weight (lb)                 Medium-Rare (145°F)              Well-Done (160°F)
2                             1hr45min to 2hrs15min              2hrs to 2hrs30min
3                             2hrs to 2hrs30min                      2hrs15min to 2hrs45min
4                             2hrs15min to 2hrs45min            2hrs30min to 3hrs

Nutrient Analysis

  • Calories: 122 KCal
  • Protein: 23 g
  • Total Fat: 3 g
  • Sodium: 46 mg
  • Phosphorus: 154 mg
  • Potassium: 241 mg

Renal Diet Nutrient Analysis

Servings per recipe: 1

Serving size: 125 mL (1/2 cup)

Renal and Diabetic Exchanges

Renal Exchanges: 3 protein

What is one exchange?
  • 1 Protein Choice = 1oz of meat or 7g of dietary protein
  • 1 Starch Choice = about 15g of carbohydrates
  • 1 Fruit or Vegetable Choice = ½ cup
  • 1 Milk Choice = ½ cup

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