The magic of a GREAT Pot Roast

Prep Time: 15 minutes

Cook Time: 6 hours

Total Time: 6 hours, 15 minutes

Serves 6 to 8

The magic of a GREAT  Pot Roast

This is an easy recipe resulting in tasty and tender meat. Great example of cooking once, and eating twice (or more).

Ingredients

  • 1/4 cup flour OR rice flour
  • 1 teaspoon salt
  • 1/4 teaspoon pepper
  • 2.2 kg grass fed beef rump (or other roast suitable for slow-cooking, such as chuck)
  • 2 to 3 tablespoons coconut oil
  • 2 onions, cut in half and slice thinly (half-moons)
  • 2 carrots, well washed, and diced
  • Herbs and seasonings, I use this combination for wonderful flavor -
  • 1 bay leaf + ½ tbsp. grated ginger + 3-5whole cloves + 3-5 sprigs of fresh thyme
  • 1 cup beef or chicken broth mixed with 1 tablespoon tomato paste or puree

Make it like so....

  • Season the flour with the salt and pepper.
  • Rub the meat with the seasoned flour, ensuring the flour is well rubbed into the meat.
  • Brown meat on all sides in the hot fat or oil.
  • After browning the meat, transfer to a slow cooker ( or pan for oven cooking).
  • Saute onions in the same pan until softened slightly, and then add to the slow-cooker.
  • Pour liquid into the pan, scraping up the browned bits.
  • Pour liquid and loosened bits into the slow-cooker or pan, and add carrots, herbs, and other vegetables as desired.
  • Cook on low for 6- 8 hours. Check after 6 hours.

Notes

The timing for cooking the meat will vary based on your slow cooker. I like to check the meat after 6 hours, test to see how tender it is and then add more time. Can take up to 8 hours.

If you don’t have a slow cooker, that’s okay, use your oven and cook @160 C for about 3 hours (check every hour).

http://warmlynourished.com/371/