Sometimes referred to as a cross rib roast, a cross-cut rib roast is a cut of beef from the cow's shoulder. This type of beef chuck roast can be prepared indoors in your oven instead of outdoors in various weather conditions. A 3-ounce serving of cross-cut rib roast contains less than 150 calories, 6 grams of fat, 2 grams of saturated fat and 22 grams of protein, making this one of the leaner cuts of beef available.
Preparation
Step 1
Set the oven temperature to 450 degrees and prepare your ingredients while you wait for your oven to reach the desired temperature. Grind the garlic clove into small pieces with a garlic press, or cut it into approximately 10 or 12 slices.
Step 2
Make 10 to 12 small slits in the top of the rib roast and place a piece of garlic into each slit or sprinkle ground garlic evenly into the slits. Rub the roast with olive oil.
Step 3
Place the roast into a heavy, oven-safe dish. Sprinkle the roast evenly with salt, pepper and any additional herbs and spices you wish.
Cooking
Step 1
Reduce the oven temperature to 375 degrees and carefully place the roast in the oven on a middle rack. Allow the roast to cook for approximately 60 minutes, or 20 minutes per pound.
Step 2
Check the roast after approximately 45 minutes by placing a meat thermometer into one of the slits in the meat. Aim for a temperature of 155 degrees for a medium-cooked roast.
Step 3
Remove from the oven after 60 minutes, or another appropriate cooking time based on the meat's weight. Place a wax paper tent over the roast and allow it to cool for at least 20 minutes before cutting.
Serving
Step 1
Reduce total caloric and fat intake by serving several healthy side dishes with your cross-cut rib roast. Prepare a side of steamed vegetables seasoned lightly with herbs or spices.
Step 2
Use fat-free or reduced-fat margarine on sliced whole grain toast for a filling complex carbohydrate side. Try a baked sweet potato on the side as a substitute for whole grain toast.
Step 3
Add a bowl of fresh fruit for dessert. Combine fresh grapes, strawberries, sliced apples and banana slices in a medium bowl. Top this dish with fat-free whipped topping.
Tip
Use a salt substitute to reduce the sodium content of your cross-cut ribs.