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
Instructions
- 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).
Patricia of Warmly Nourished
