Dutch Oven Pot Roast

1. Rub meat with salt.

2. Melt Shortening in Dutch oven; add meat and cook over medium heat, turning once.

3. Reduce heat; pour barbeque sauce and cider over meat.

4. Cover and simmer on top of range or in 325 degree F. oven for 3 to 4 hours.

5. Add carrots, potatoes and onions 1 1/2 hours before end of cookign time.

6. Add okra 15 minutes before end of cooking time.

---------------------------------------------------------------------------

Nutrient	Quantity
Total fats	127.0183 g
Protein	524.3498 g
Carbohydrates	168.2148 g
Energy	3846.153 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.5065 g
Water	3126.8618 g
Aspartic acid	47.7178 g
Calcium, Ca	924.2733 mg
Fatty acids, total polyunsaturated 20:2 n-6 c,c	0.0286 g
Lutein + zeaxanthin	3381.3186 g
Fiber, total dietary	42.8635 g
Fatty acids, total trans-polyenoic 20:3 n-6	0.01 g
Fatty acids, total saturated 22:0	0.0037 g
Carotene, beta	85941.9411 g
Niacin	121.1548 mg
Hydroxyproline	2.4707 g
Vitamin A, RAE	8693.5649 g
Fatty acids, total trans-polyenoic	0.0037 g
Arginine	34.4352 g
Riboflavin	5.7811 mg
Fatty acids, total trans-polyenoic 22:4	0.0125 g
Tocopherol, beta	0.2275 mg
Fatty acids, total polyunsaturated 15:0	0.0037 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0576 g
Fatty acids, total saturated 20:1	0.0625 g
Glutamic acid	85.0655 g
Sodium, Na	3219.0761 mg
Fatty acids, total saturated 16:1 undifferentiated	3.4531 g
Total lipid (fat)	127.0183 g
Manganese, Mn	4.071 mg
Fructose	17.8504 g
Proline	20.8895 g
Fatty acids, total saturated 16:0	26.3778 g
Fatty acids, total polyunsaturated 16:1 t	0.0012 g
Fatty acids, total saturated 8:0	0.0025 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	6.0017 g
Sucrose	45.4985 g
Choline, total	1858.9854 mg
Fatty acids, total polyunsaturated 18:2 CLAs	0.3009 g
Fatty acids, total polyunsaturated 18:1 t	4.348 g
Sugars, total	84.3862 g
Serine	19.9867 g
Fatty acids, total saturated 10:0	0.005 g
Fatty acids, total saturated 18:0	15.9974 g
Fatty acids, total saturated 20:4 undifferentiated	1.1943 g
Vitamin B-6	15.8082 mg
Selenium, Se	584.8415 g
Ash	41.9158 g
Vitamin D	32.6267 IU
Menaquinone-4	1.8675 g
Tocotrienol, delta	0.0125 mg
Fatty acids, total saturated 18:1 undifferentiated	56.1456 g
Pantothenic acid	22.7782 mg
Phenylalanine	19.9827 g
Fatty acids, total polyunsaturated 22:1 c	0.0037 g
Copper, Cu	2.6309 mg
Betaine	328.5501 mg
Thiamin	3.5233 mg
Retinol	45.3334 g
Methionine	14.5615 g
Iron, Fe	66.534 mg
Carbohydrate, by difference	168.2148 g
Phosphorus, P	6139.336 mg
Folate, total	461.9278 g
Tocopherol, gamma	9.0052 mg
Fatty acids, total saturated 20:5 n-3 (EPA)	0.0252 g
Fatty acids, total saturated 22:1 undifferentiated	0.0037 g
Lycopene	4286.815 g
Alanine	29.746 g
Cholesterol	1516.9117 mg
Valine	23.6696 g
Fatty acids, total polyunsaturated 20:3 undifferentiated	0.0149 g
Fatty acids, total saturated 18:2 undifferentiated	13.8791 g
Glycine	22.5118 g
Carotene, alpha	35722.9849 g
Glucose (dextrose)	20.9895 g
Fatty acids, total saturated 14:0	2.536 g
Zinc, Zn	162.114 mg
Isoleucine	22.4552 g
Tocopherol, delta	3.9447 mg
Fatty acids, total saturated 12:0	0.005 g
Fatty acids, total trans-polyenoic 18:1-11 t (18:1t n-7)	2.8787 g
Fatty acids, total polyunsaturated	15.6471 g
Fatty acids, total saturated 14:1	0.5452 g
Tocotrienol, gamma	0.0125 mg
Fatty acids, total polyunsaturated 17:1	0.9204 g
Leucine	41.9587 g
Fatty acids, total polyunsaturated 18:2 t not further defined	0.0037 g
Tocotrienol, alpha	0.2553 mg
Vitamin A, IU	173164.3792 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.0062 g
Folate, DFE	461.9278 g
Tryptophan	5.8276 g
Vitamin C, total ascorbic acid	136.5081 mg
Phytosterols	153.631 mg
Fatty acids, total polyunsaturated 16:1 c	0.122 g
Fatty acids, total polyunsaturated 18:1 c	40.2048 g
Fatty acids, total saturated 20:0	0.0087 g
Starch	15.4143 g
Tyrosine	18.0678 g
Vitamin B-12	63.0705 g
Vitamin K (phylloquinone)	254.1862 g
Fatty acids, total saturated	46.2033 g
Histidine	16.7087 g
Fatty acids, total polyunsaturated 18:3 n-6 c,c,c	0.0037 g
Fatty acids, total monounsaturated	61.1556 g
Threonine	24.3838 g
Folate, food	461.9278 g
Fatty acids, total polyunsaturated 17:0	1.1042 g
Vitamin D (D2 + D3)	0.249 g
Fatty acids, total polyunsaturated 24:0	0.1599 g
Fatty acids, total trans-polyenoic 20:3 n-3	0.0037 g
Cryptoxanthin, beta	23.655 g
Vitamin E (alpha-tocopherol)	14.192 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.0025 g
Fatty acids, total trans	4.353 g
Fatty acids, total trans-monoenoic	4.3492 g
Magnesium, Mg	878.2117 mg
Lysine	45.4748 g
Potassium, K	13845.8654 mg
Cystine	6.1191 g
Fluoride, F	36.288 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Salt	2 teaspoons	0	0	0
Carrot	8	419.84	98.0992	2.4576
Onion	2	128	29.888	0.32
Potato	6	0	0	0
okra	8 ounces	74.8427	16.8963	0.4309
shortening	2 tablespoons	226.304	0	25.6
barbecue sauce	0.5 cup	209.16	23.3313	5.5029
apple cider	0.5 cup	0	0	0
pot roast	5 lb	2788.0063	0	92.7069