My health priorities:

Mediterranean roast beef and veggies

mediterranean beef and veggies

Makes 6 servings, with leftovers

This colorful, nutrient-rich dinner cooks all at once, for minimal fuss. Serve with cooked couscous, quinoa, rice or pasta.

dietitians of canada

  • Preheat oven to 275°F (140°C)
  • Rimmed baking sheet, lined with foil, foil greased
  • Heavy ovenproof sauté pan or skillet with rack




vegetable cooking spray
6 cloves, garlic peeled 6
3 plum (Roma) tomatoes, cored and quartered 3
1 small Spanish onion, cut into 12 wedges 1
1 baby eggplant, cut into chunks 1
1 red bell pepper, cut into chunks 1
1 yellow bell pepper, cut into chunks 1
8 oz zucchini (about 2 small), cut crosswise into 1⁄2-inch (1 cm) slices 250 g
4 oz mushrooms, quartered 125 g
4 tbsp basil pesto, divided 60 mL
2 tsp olive oil 10 mL
3 lb boneless beef sirloin tip or inside round oven roast 1.5 kg
Pinch each salt and freshly ground black pepper Pinch
1 tbsp balsamic vinegar 15 mL
1 tsp liquid honey 5 mL
  • Lightly spray prepared baking sheet with cooking spray. In a large bowl, combine garlic, tomatoes, onion, eggplant, red pepper, yellow pepper, zucchini, mushrooms and 3 tbsp (45 mL) of the pesto; toss to coat. Spread evenly on prepared baking sheet; set aside.
  • In ovenproof sauté pan, heat oil over medium-high heat. Season beef with salt and pepper. Cook beef, turning with tongs, for about 10 minutes or until browned all over. Spread the remaining pesto over roast. Place on rack in the same sauté pan.
  • Roast beef and vegetables in preheated oven for about 11⁄2 hours or until a meat thermometer inserted in the thickest part of the roast registers 140°F (60°C) for medium-rare, or until desired doneness. Transfer roast to a cutting board, tent with foil and let stand for 10 to 15 minutes.
  • Using a rubber spatula, scrape vegetables into a large bowl. Add vinegar and honey; toss to coat.
  • Carve roast across the grain into thin slices. Serve with vegetables.


  • Set aside 2 cups (500 mL) each of the roasted veggies and slivered thinly sliced roasted beef to make the next day’s main course salad or sandwich.

Nutrients per serving

Calories 204
Fat 7.1 g
Carbohydrate 7 g
Saturated Fat 2.3 g
Protein 26 g
Fiber 2 g (8% DV)
Sodium 130 mg (5% DV)
Calcium 27 mg (2% DV)
Iron 3.1 mg (22% DV)

Very high in:  zinc, vitamin C, vitamin B12 and niacin

High in:  vitamin B6 and riboflavin

Diabetes Food Choice Values Per Serving:
3 Meat & Alternatives

© Cook! Dietitians of Canada. 2011. Published by Robert Rose Inc. All rights reserved. Permission to reprint in its entirety. For noncommercial use only.

This information is provided by Women’s College Hospital and is not intended to replace the medical advice of your doctor or health care provider. Please consult your health care provider for advice about a specific medical condition. This document was last reviewed on: Feb. 11, 2014

Women's Health Matters  |  Health Centres & Forums

Bone & Joint Health  |  Diabetes  |  Heart Health  |  Mental Health  |  Forums

This entry was posted in Checked, Recipe. Bookmark the permalink.

Comments are closed.