Bunyan's Diabetic Yankee Pot Roast Recipe

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Bunyan's Diabetic Yankee Pot Roast

Paul Bushay

By
@chefbunyan

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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Serves:

8

Prep:

30 Min

Cook:

8 Hr

Method:

Slow Cooker Crock Pot

Ingredients

FOR THE POT ROAST

5 lb
chuck roast
1 large
onion, diced
5
carrots, diced
5
ribs celery, diced
1 can(s)
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

Directions Step-By-Step

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

About this Recipe

Course/Dish: Beef, Roasts
Main Ingredient: Beef
Regional Style: American
Dietary Needs: Diabetic