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.
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.
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.
Place the roast into a heavy, oven-safe dish. Sprinkle the roast evenly with salt, pepper and any additional herbs and spices you wish.
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.
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.
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.
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.
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.
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.