bunyan's diabetic yankee pot roast

Name: Bunyan's Diabetic Yankee Pot Roast
Prep time: 30 min
Cook time: 8 h
Yield: 8
Cuisine: American
Ingredients: FOR THE POT ROAST; 5 pound(s) chuck roast; 1 large onion, diced; 5 - carrots, diced; 5 - ribs celery, diced; 1 can(s) diced low sodium tomatoes (15 oz); 8, 4 ounce(s) red potatoes; 1 tablespoon(s) good fat free low sodium beef base; 2 cup(s) hot water; 1/2 teaspoon(s) ground allspice; 1/2 teaspoon(s) dry thyme; 1 - large bay leaf; 2 clove(s) minced garlic; 3/8 teaspoon(s) fresh cracked black pepper; 2 tablespoon(s) olive oil; 1 1/2 tablespoon(s) apple cider vinegar; FOR THE GRAVY; 1/2 cup(s) whole wheat flour; 1 cup(s) cold water

(1 rating)

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Recipe by

Paul Bushay

@chefbunyan

Mesa, AZ

This was one of my favorite meals as a boy. Mom didn't have a crock pot so she used a cast iron dutch oven, and cooked it in a 250 degree oven all day! She would take out the meat and bay leaf, leaving all the veggies in the stock and thicken it up with a flour & water slurry. She served it with mashed potatoes, and steamed green beans and it was AWESOME!! I cook the potatoes in the crock pot with the roast and just fork mash 'em. I tweeked it to make it safe for us diabetics & low sodiums

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(1 rating)

yield 8 serving(s)

prep time 30 Min

cook time 8 Hr

method Slow Cooker Crock Pot

Ingredients For bunyan's diabetic yankee pot roast

FOR THE POT ROAST
5 lb

chuck roast
1 lg

onion, diced
5

carrots, diced
5

ribs celery, diced
1 can

diced low sodium tomatoes (15 oz)
8, 4 oz

red potatoes
1 Tbsp

good fat free low sodium beef base
2 c

hot water
1/2 tsp

ground allspice
1/2 tsp

dry thyme
1

large bay leaf
2 clove

minced garlic
3/8 tsp

fresh cracked black pepper
2 Tbsp

olive oil
1 1/2 Tbsp

apple cider vinegar
FOR THE GRAVY
1/2 c

whole wheat flour
1 c

cold water

How To Make bunyan's diabetic yankee pot roast

1
Brown the roast on all sides in the olive oil, in a dutch oven, remove to crock pot.

2
Add garlic to the same pan, brown lightly (don't burn the garlic!) when done add to the crock pot
3
Add carrots, onions, celery to same pan, cook til translucent, add to the crock pot
4
Dissolve the beef base in the hot water, add to crock pot.
5
Add potatoes, tomatoes, allspice, thyme, bay leaf, pepper & vinegar to crock pot
6
Set the crock pot to low, cover and let it go all day
7
Remove the meat and potatoes and set it on a serving platter. Remove the bay leaf and 86 it.
8
Transfer the stock with the veggies into a large sauce pan,
9
Whisk the flour into the cold water to make a slurry
10
Bring the stock and veggies to a full rolling boil
11
Turn off the heat and immediatly whisk in the slurry
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bunyan's diabetic yankee pot roast

Ingredients For bunyan's diabetic yankee pot roast

How To Make bunyan's diabetic yankee pot roast

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