VITALITY CLUB

Healthy Crock-Pot Pot Roast

Healthy, Crock-Pot Pot RoastThe Crock-Pot is a great method of slow cooking food, especially if you want to leave the kitchen for a few hours and let “someone” else do the cooking.  This healthy and tasty recipe is from fellow C.H.E.K Practitioner (and Chef) Andy Cowing.  Warning: NOT FOR VEGANS. ;)

 

 

 

 

 

INGREDIENTS (yield 4-6 servings)

1 Tbsp – Clarified butter or ghee

3-3.5 lbs. – Boneless chuck steak

1 – Large onion, chopped

1 – Large clove garlic, minced

2 cups – Beef stock or broth

1 each – Whole clove

1/4 cup – Parsley, chopped

1 small – Bay leaf

4 large – Potatoes, peeled, 3/4 inch dice

5 each – Carrots, scrubbed and quartered

1 1/2 Tbsp. – Arrowroot

1 1/2 Tbsp. – Cold water or beef stock

To taste – sea salt

 

DIRECTIONS

  • Pre-heat crock-pot on low if you are going to be gone 6-9 hours.  Place crock-pot on high if you are going to be gone 3-4 hours.
  • Heat a heavy bottomed skillet on a medium burner for 2 minutes.  While pan is heating, pat beef dry to prevent sticking and spattering.  Immediately add clarified butter or ghee, and then add beef and brown on all sides.
  • Add onions and garlic, stir, cover and cook for 1 minute
  • Place beef, onions and garlic in crock-pot
  • Add beef stock or broth to skillet and stir with wooden spoon; scrape bottom to release fond (the concentrated juices that are stuck to the bottom of the pan), and then pour into crock-pot.
  • Add whole clove, parsley, and bay leaf.  Cover and cook.
  • Carefully transfer beef to a plate.  Remove bay leaf and discard (stir liquid from bottom to top until you locate it).
  • Transfer liquid to a medium heavy bottomed sauce pot; add potatoes and carrots.  Simmer on stove top for 40 minutes.  Check vegetable tenderness.  If not quite tender, simmer for 5-10 minutes longer and re-check.
  • Poor cool water or stock into a small bowl and whisk in arrowroot.  When arrowroot is completely incorporated, add arrowroot mixture to simmering pot while stirring.  When sauce returns to a simmer cut beef into serving sizes and add to sauce.  Turn burner to low for 5 minutes, enough to reheat meat.
  • Season sauce to taste with sea salt and serve.

 

NOTES:

  • This method deviates from traditional crock-pot methods that add the vegetables with the meat.  This traditional method too often produces mush.  Adding the vegetables when you get home from work produces a better tasting pot roast.  Transferring liquid to pot on the stove top allows you to shorten the vegetable cooking time by increasing the simmer temperature.  If time is not a problem skip the stove top method and add the vegetables to the liquid in the crock-pot turned to high and cook until tender.
  • It is important to remove the bay leaf because it could easily get caught in someone’s throat.
  • When professional chefs are preparing large batches of stews, sauces, and soups they will place the bay leafs, cloves and any other flavoring ingredients they do not want to be served into a sachet bag (piece of cheese cloth made into a bag and tied with butchers twine), the sachet bag is easy to find, remove and discard.

 

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CHRIS WEIGEL’S BLOG

Chris Weigel, Owner/Manager of Clairevista Vitality Club

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