Pot Roast

Trim meat of all external fat.

Use a deep, heavy pot with lid.

Brown meat on all sides.

Add onion and garlic; cook until the onion is soft, about 3 to 4 minutes, stirring occasionally. Stir in coriander, cumin, tomato paste, 3/4 cup water, chilies and black pepper.

Bring to a boil, reduce heat, cover and simmer for 2 1/2 hours or until meat is tender.

Yield: servings. Carbohydrate 10 g, protein 24 g, fat 15 g, calories 273.