Pot Roasts

[Mitra]

Index to Pot Roast recipes:


Beef in Red Wine -- 350g protein, 13g ECC for entire recipe
Cooking Beef in Crockpot (from cmcole)
Crock Pot Cola Steak (from cmcole)
Polynesian Pot Roast -- about 2.5g ECC per serving (from cmcole)
Pot Roast with Mushroom/Celery Gravy -- 38g protein, 9g ECC (crockpot directions included)

[Mitra]

Beef in Red Wine
350g protein, 13g carb

I made this for the first time last night, and can see it becoming a regular in the winter. Both the flavour and colours were deep and rich, and (even using a smaller piece of meat than this) there's enough to get another meal or two out of it. Reheating slices in the sauce gives you the same meal again - I think other ways of using leftover cooked meat probably deserve a separate thread!

Ingredients:

Olive oil
4 lb boneless beef chuck
1 Tbsp butter
3 Tbsp finely chopped onion
3 Tbsp finely chopped carrot
2 Tbsp finely chopped celery
1 1/2 cups dry red wine
1 cup or more of beef stock
1 1/2 Tbsp chopped plum tomato (canned is fine)
A pinch of dried thyme
A pinch of dried oregano
Salt & pepper

Preheat the oven to 350°F (180°C).

Put a little oil in a skillet/frying pan to coat the bottom (I actually used beef dripping, because it goes with the beef and copes better with high temperatures than olive oil). Turn the heat on to high, and when it is hot, put the meat in, and brown it well on all sides. Remove the meat from the pan, and set meat and pan aside.

In a saute pan (or your cooking pot if it can go on the stove top) put 2 Tbsp olive oil, the butter and the onion. Cook on a medium heat until the onion is pale gold, then add the carrot and celery. Cook for about 5 minutes, then put this mix, together with the meat, in your braising pot, which should be just big enough to fit the meat in.

Pour the wine into the skillet you used to cook the meat. Put on medium high heat, and allow the wine to boil for about a minute, while you scrape the pan with a wooden spoon to loosen the cooking residues. Pour it into the pot with the meat.

Add the beef stock to the pot. It should come about 2/3 up the sides of the meat. If it doesn't, add more stock or water. Add tomatoes, thyme, oregano, salt, and a few grindings of black pepper. Cover the pot and put it in the pre-heated oven.

Cook for about 3 hours, turning the meat over about every half hour. If the liquid in the pot is not simmering, turn the oven up a bit. If the liquid all evaporates before the meat is done, add 1/4 cup water.

Remove the meat to a cutting board. If there is more than about 2/3 cup liquid left, boil it rapidly to reduce it. Taste the juices and add more salt & pepper if necessary. Slice the meat, and serve with the cooking juices poured over it.

Totals for the recipe: about 350g protein, 13g carb.

[Shadow]

POT ROAST with MUSHROOM/CELERY GRAVY -- 38g protein, 9g ECC

Recipe By : Gaelen
Serving Size : ~ 1 cup (6 oz.) meat, plus gravy Preparation Time : 4 hours
Categories : beef

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 1/2 lbs. beef chuck roast
1 tablespoon extra virgin olive oil
1 clove garlic -- smashed up
1/2 cup red onion -- diced up
1 1/2 cup celery -- diced up (stalks & leaves)
1 cup fresh mushrooms -- diced up
1 cup vegetable broth
3/4 cup Campbells Low Sodium Cream of Mushroom Soup -- (about half a can)
water or red wine as needed to increase the amount of gravy

Heat the oil in the deep frypan. Sear the chuck roast on both sides, until
it's nice and browned (about 3 min. per side in a good hot pan). Salt and
pepper the meat to taste.

Mix the onion, celery and fresh mushrooms with the cream of mushroom soup,
and spread it all over the meat in the pan.

Pour the broth over the top of the mixture in the pan, reduce the heat to
low, cover and cook for 3-4 hours. Check the 'gravy' level and add water,
wine or more broth as needed for the amount of gravy that you want.

When the meat is tender enough to shred with two forks, it's done. Serve
with basic drop biscuits (Moe's recipe in the files is great), buttered
spaghetti squash, or steamed/roasted green vegetables. Makes at least 5 servings,
each about a cup of meat plus gravy apiece.

This recipe can also be made in the crockpot. Sear the meat as directed, and then
continue as directed, layering in the crockpot. Cook in the crockpot on low for 6 hours
or until meat is tender enough to shred with two forks.

Yield: "6 generous cups"

Per Serving : 569 Calories; 40g Fat (64.9% calories from fat); 38g Protein;
11g Carbohydrate; 2g Dietary Fiber; 133mg Cholesterol; 482mg Sodium.
Exchanges: 1/2 Grain(Starch); 5 Lean Meat; 1/2 Vegetable; 4 1/2 Fat.

[cmcole]

Polynesian Pot Roast

From: Our Little (Low-Carbohydrate) Corner of the Internet

5-pound chuck roast
7 tablespoons olive oil, divided
4 cloves garlic, finely chopped
1 cup sherry
1/3 cup soy sauce
1 teaspoon freshly ground black pepper
1 teaspoon ground ginger
1 onion peeled and stuck with 2 cloves
8 large sprigs parsley

Rub the roast well with 2 tablespoons of olive oil and the chopped garlic. Place it in a deep bowl and add the sherry, soy sauce, pepper and ginger. Refrigerate and marinate for 8 to 24 hours, turning meat frequently in marinade. Remove meat and dry it with paper towels. Heat 5 tablespoons of olive oil in a heavy pot and brown the roast in it on all sides. Add the onion and 1/2 cup of the marinade. Cover the pot and simmer for 1-1/2 hours. Add the remaining marinade and continue cooking until the meat is tender. Remove it to a hot platter and strain the juices.

Garnish the meat with parsley sprigs and serve with strained sauce.

Serves 8 ~770 calories; 2.5 grams carbohydrates; 0.2 grams fiber

[cmcole]

Crock Pot Cola Steak

From: Rani Merens

1 ½ pounds boneless round steak
2 Tbsp plain protein powder
½ cup chopped onion
½ tsp salt
⅛ tsp garlic salt
⅛ tsp pepper
¼ cup low carb tomato sauce (like Hunt's)
2 Tbsp vinegar
2 Tbsp Worcestershire sauce or soy sauce
½ cup sugar free carbonated cola

Trim the meat, cut into 4 portions, and dredge in the protein powder. Put the meat in a crockpot, add the other ingredients, cover, and cook 8 to 10 hours on low.


Cooking Beef in Crockpot

[candles2u4free@yahoo.com]

I get a huge chuck roast, drop in into my crock pot with a packet of Good seasons Italian dressing mix (powder), a jar of pepperoncini's and about a cup of water. Turn it on low & let it go all day. Just before you eat it, you just shred the beef apart and eat. It's very tender and the peppers give it a little zing. If you have NON-low carbers in your house they can eat it on a hard roll. I prefer to just eat it with a fork.