Bunyan's Diabetic Cowboy Beef Recipe

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Bunyan's Diabetic Cowboy Beef

Paul Bushay


Every once in a while I like to get out my heavy duty cast iron Dutch Ovens & do some Cowboy Cooking! Now this requires some baby sitting, but the finished product is WELL worth it!

Serving Size: 1 (404 g)
Servings Per Recipe: 8
Amount Per Serving
% Daily Value
Total Calories 360.1
Calories from Fat 124 34%
Total Fat 13.8g 21%
Sodium depends on how much you add
Total Carbohydrate 10.1g 3%
Dietary Fiber 0.5 g 2%
Sugars 2.4 g 9%
Protein 48.9 g 97%

pinch tips: How to Use a Meat Thermometer




6 to 8


24 Hr


4 Hr




4 lb
bone in chuck roast
1/2 c
corn oil
2 Tbsp
apple cider vinegar
1 c
1/3 c
whole wheat flour
4 c
good low sodium beef stock
3/4 tsp
dry mustard
1/4 tsp
celery seed
1 Tbsp
granulated onion
sea salt & freshly ground black pepper to taste

Directions Step-By-Step

Combine the oil, vinegar, mustard, celery seed, granulated onion salt & pepper in a bowl. Make sure it's well incorporated
Put your chuck roast in a large zip top plastic bag, pour in the marinade, squeeze out as much air as possible, seal, & plop it in a dish. Stick it in the fridge over night.
Next day, put the meat, along with the marinade in your cast iron dutch oven, add the water & cover
In your charcoal grill get some charcoal started and let it burn down for 30 minutes
Now take your Dutch Oven and stick it right smack in the middle of the fire. Twist it down so you have charcoal under it, & about 1/2 way up the sides. Take some of the coals and completely cover the lid with them
Now just let er go for 4 hours! you'll probably need to add more hot coals about every two hours
When it's done, CAREFULLY brush the hot coals off the lid, & gently lift the Dutch Oven out of the grill. PLEASE BE CAREFUL BECAUSE IT'S GONNA BE SCREAMIN' HOT!
Set the Dutch Oven on top of the stove, CAREFULLY remove the lid, you're gonna get a blast of steam when you lift the lid so try to use the lid as a shield when you take it off.
Take the meat from the Dutch Oven and set it on a sheet pan to rest
Combine the flour & stock and whisk thoroughly.
Turn the burner under the Dutch Oven on to medium high & bring the stock in it to a boil. Add the stock/flour combo while whisking vigorously! Bring to a boil then reduce the heat to simmer and allow the sauce to reduce until it reaches the thickness you like.
Serve any way you like!

About this Recipe

Course/Dish: Beef
Main Ingredient: Beef
Regional Style: American