Slow Roasted Beef

1. Preheat oven to 160°C or 140°C fan.

2. Mix together oil, lemon juice and oregano in a large bowl.

3. Season with salt and pepper to taste. Add beef and turn to coat. Place beef and marinade in an oven bag and use tie to seal tightly. Place in a baking pan and bake for 2 hrs, until beef falls apart.

4. Pour marinade juices from oven bag into a small saucepan. Simmer for 8-10 mins, until slightly reduced.

5. Drizzle sauce over roast and carve thickly. Serve with vegetable side dishes.

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

Nutrient	Quantity
Total fats	88.5495 g
Protein	120.0425 g
Carbohydrates	4.5258 g
Energy	1280.8818 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.4417 g
Water	414.3403 g
Aspartic acid	11.052 g
Calcium, Ca	117.0602 mg
Lutein + zeaxanthin	58.375 g
Fiber, total dietary	1.3055 g
Fatty acids, total saturated 22:0	0.0697 g
Carotene, beta	30.3117 g
Niacin	24.6966 mg
Hydroxyproline	0.6063 g
Vitamin A, RAE	13.8834 g
Arginine	8.0659 g
Riboflavin	1.0996 mg
Tocopherol, beta	0.0594 mg
Fatty acids, total polyunsaturated 15:0	0.0001 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0308 g
Fatty acids, total saturated 20:1	0.2019 g
Glutamic acid	19.5282 g
Sodium, Na	460.9327 mg
Fatty acids, total saturated 16:1 undifferentiated	1.9811 g
Total lipid (fat)	88.5495 g
Manganese, Mn	0.2246 mg
Fructose	0.1457 g
Proline	4.9814 g
Fatty acids, total saturated 16:0	14.4686 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	1.3839 g
Sucrose	0.071 g
Choline, total	406.8171 mg
Fatty acids, total polyunsaturated 18:2 CLAs	0.119 g
Fatty acids, total polyunsaturated 18:1 t	1.6773 g
Sugars, total	0.3789 g
Serine	4.7127 g
Fatty acids, total saturated 10:0	0.0021 g
Fatty acids, total saturated 18:0	5.8982 g
Fatty acids, total saturated 20:4 undifferentiated	0.238 g
Vitamin B-6	2.45 mg
Selenium, Se	145.7789 g
Ash	6.3774 g
Vitamin D	22.6667 IU
Fatty acids, total saturated 18:1 undifferentiated	54.5098 g
Pantothenic acid	4.2626 mg
Phenylalanine	4.6828 g
Copper, Cu	0.4626 mg
Betaine	98.9482 mg
Thiamin	0.461 mg
Retinol	11.3334 g
Methionine	3.4945 g
Iron, Fe	14.6745 mg
Carbohydrate, by difference	4.5258 g
Phosphorus, P	1149.9226 mg
Folate, total	26.1433 g
Tocopherol, gamma	1.1808 mg
Fatty acids, total saturated 20:5 n-3 (EPA)	0.0057 g
Alanine	6.934 g
Cholesterol	374.0008 mg
Valine	5.5539 g
Fatty acids, total saturated 18:2 undifferentiated	6.7968 g
Glycine	5.3478 g
Carotene, alpha	0.6 g
Glucose (dextrose)	0.1576 g
Fatty acids, total saturated 14:0	0.9636 g
Zinc, Zn	44.2292 mg
Isoleucine	5.2549 g
Tocopherol, delta	0.0276 mg
Fatty acids, total saturated 12:0	0.0075 g
Fatty acids, total trans-polyenoic 18:1-11 t (18:1t n-7)	1.207 g
Fatty acids, total polyunsaturated	7.4823 g
Fatty acids, total saturated 14:1	0.2212 g
Fatty acids, total polyunsaturated 17:1	0.4188 g
Leucine	9.9344 g
Vitamin A, IU	91.3068 IU
Folate, DFE	26.1433 g
Tryptophan	1.3774 g
Vitamin C, total ascorbic acid	4.0035 mg
Phytosterols	125.43 mg
Galactose	0.0045 g
Fatty acids, total polyunsaturated 18:1 c	14.3528 g
Fatty acids, total saturated 20:0	0.2236 g
Tyrosine	4.2532 g
Vitamin B-12	17.6234 g
Vitamin K (phylloquinone)	59.659 g
Fatty acids, total saturated	22.1269 g
Histidine	3.954 g
Fatty acids, total monounsaturated	57.3277 g
Threonine	5.4327 g
Folate, food	26.1433 g
Fatty acids, total polyunsaturated 17:0	0.4426 g
Vitamin D (D2 + D3)	0.5667 g
Fatty acids, total polyunsaturated 24:0	0.0453 g
Cryptoxanthin, beta	0.6167 g
Vitamin D3 (cholecalciferol)	0.5667 g
Vitamin E (alpha-tocopherol)	9.332 mg
Fatty acids, total trans	1.6773 g
Fatty acids, total trans-monoenoic	1.6773 g
Magnesium, Mg	133.3769 mg
Lysine	10.7874 g
Potassium, K	2139.8164 mg
Cystine	1.2783 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Lemon	2	2.2367	0.7015	0.0244
Olive oil	0.25 cup	477.36	0	54
Oregano	1 tablespoon	7.95	2.0676	0.1284
beef blade roast	1.25 1/4	793.3351	1.7567	34.3967