Roast beef is a whole beef roast seasoned simply, oven-roasted, rested, and sliced for a tender main dish or sandwiches. This lean, herb-rubbed version serves six; its estimated calories are about 290 per 4-ounce (113 g) cooked serving, though the exact amount varies with the cut and visible fat.
Ingredients
- 3 lb (1.36 kg) boneless beef eye of round roast, preferably trimmed
- 1 tbsp (15 ml) olive oil
- 1½ tsp (7.5 g) kosher salt
- 1 tsp (2 g) freshly ground black pepper
- 1 tsp (1 g) dried thyme, or 1 tbsp (3 g) finely chopped fresh thyme
- 1 tsp (1 g) dried rosemary, or 1 tbsp (3 g) finely chopped fresh rosemary
- 2 garlic cloves (about 6 g), finely grated or minced
- ½ cup (120 ml) water or unsalted beef broth, for the roasting pan
Instructions
- Take the roast out of the refrigerator while the oven heats, no longer than 30 minutes. Pat the beef dry with paper towels. Heat the oven to 450°F (232°C), and set a rack in a roasting pan. If the roast is tied, leave the twine in place so it keeps its shape.
- In a small bowl, combine the oil, salt, pepper, thyme, rosemary, and garlic. Rub the mixture over the entire roast. Place the beef fat-side up, if it has a fat cap, on the rack. Pour the water or broth into the pan below the rack; it helps catch drippings but should not cover the meat.
- Roast at 450°F (232°C) for 15 minutes to brown the outside. Without opening the oven for long, reduce the temperature to 325°F (163°C) and continue roasting. Begin checking the center with an instant-read thermometer after about 45 minutes at the lower temperature. Roasting time varies with the roast’s shape and starting temperature, so use the thermometer rather than the clock alone.
- For a pinker roast, remove it when the center reaches 145°F (63°C), the USDA FSIS safe minimum for whole cuts of beef, then rest it for at least 3 minutes. For this recipe’s more even, medium doneness, cook to about 155°F (68°C) before resting; the temperature will rise somewhat as it rests. Insert the thermometer into the thickest part without touching the pan or any bone. A typical 3-pound eye of round takes roughly 55–65 minutes at 325°F after the initial browning, but allow extra time if needed.
- Transfer the roast to a cutting board, tent loosely with foil, and rest 15 minutes. This rest is included in the total time. Remove the twine, if used, and slice thinly across the grain with a sharp knife. Spoon a little pan juice over the slices if desired.
Tips
- Choose the cut for your preference. Eye of round is relatively lean and easy to slice, but can become dry if overcooked. Top round is a similar lean alternative; chuck roast has more connective tissue and is better suited to low, slow braising than this quick-roast method.
- Use a thermometer. A roast’s cooking time changes with its thickness, oven calibration, and temperature when it goes in. Check the center and avoid cutting into the meat to judge doneness, since that releases juices.
- Slice against the grain. Look for the direction of the long muscle fibers and cut across them into thin slices. This shortens the fibers and makes a lean roast easier to chew.
- Keep the seasoning flexible. If you do not have fresh herbs, use the listed dried amounts. You can replace the thyme and rosemary with 2 tsp (2 g) dried Italian seasoning; its blend may add other herb flavors, so check whether it contains salt before seasoning.
Serving Suggestions
Serve thin slices with roasted potatoes, steamed green beans, or a crisp salad for a straightforward roast dinner. A small amount of pan juice, prepared horseradish, or mustard adds flavor without changing the roast itself. For sandwiches, cool the meat until easy to handle, slice it very thinly, and layer it with lettuce, tomato, or pickled onions on bread or rolls.
The calorie estimate is a practical serving guide, not a fixed nutrition value. A 4-ounce (113 g) portion of cooked, lean roast beef commonly provides around 250–300 calories, depending on the cut, how much fat is trimmed, and the final doneness. A serving cut from a fattier section or served with gravy, buttered potatoes, or a rich sauce will contain more. For a closer estimate, weigh the cooked edible portion and use nutrition information for the specific cut.
Variations
- Pepper and mustard crust: Mix 1 tbsp (15 g) Dijon mustard into the oil and seasonings. It makes a tangier, slightly sharper coating; check the roast’s temperature as usual.
- Smoky spice rub: Add 1 tsp (2 g) smoked paprika and ½ tsp (1 g) ground cumin. This changes the herb-forward flavor to a warmer, smoky profile.
- Garlic-free: Leave out the garlic and add ½ tsp (1 g) onion powder or another ½ tsp dried thyme. The roast will taste less pungent but will still brown and slice the same way.
- Lower-sodium seasoning: Reduce the kosher salt to ¾ tsp (3.75 g) and season slices at the table if needed. Salt size and brand vary, so use a measured amount rather than salting by eye.
Storage and Reheating
Refrigerate leftover beef within 2 hours of cooking, in a covered shallow container. It keeps for 3–4 days in the refrigerator at 40°F (4°C) or colder. Freeze tightly wrapped slices for about 2–3 months for best quality; thaw them in the refrigerator rather than on the counter.
To reheat, place slices in a covered oven-safe dish with a spoonful of broth or pan juice and warm at 300°F (149°C) until the center reaches 165°F (74°C), the USDA FSIS temperature for reheated leftovers. Thin slices can also be reheated briefly in a covered skillet with a splash of broth. Reheating can make lean beef firmer, so warm only the amount you plan to eat.
Frequently Asked Questions
How many calories are in roast beef?
A typical 4-ounce (113 g) serving of cooked lean roast beef has roughly 250–300 calories. The precise amount depends on the cut, how much fat is trimmed, the cooked weight, and any sauce or sides served with it.
Does the cut of beef affect calories?
Yes. Lean cuts such as eye of round and top round generally have fewer calories from fat than fattier cuts. Trimming visible fat after roasting can also change the calories in the portion you eat.
How long does a 3-pound roast take to cook?
For this recipe, plan on about 15 minutes at 450°F followed by approximately 55–65 minutes at 325°F, plus a 15-minute rest. The actual time varies, so check doneness with a thermometer and allow more time if the center has not reached the desired temperature.
Can I cook roast beef to medium-rare?
For safety, USDA FSIS advises cooking whole cuts of beef to at least 145°F (63°C) and resting them for at least 3 minutes. Use a thermometer in the thickest part; color alone cannot confirm a safe temperature.
Why is my roast beef tough?
Eye of round is very lean, so cooking it well beyond the desired temperature can make it dry and firm. Slicing thinly across the grain helps, as does checking the temperature early and letting the roast rest before carving.
Can I make the roast ahead?
Yes. Roast it, rest it, and refrigerate it within 2 hours. Slice it once chilled for neat sandwich portions, or slice before storing if you plan to reheat individual servings. Keep it refrigerated for 3–4 days and reheat leftovers to 165°F (74°C).
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Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes
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