Bunyan's Diabetic Cowboy Beef

★★★★★ 1 Review
chefbunyan avatar
By Paul Bushay
from Mesa, AZ

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%

serves 6 to 8
cook time 4 Hr
method Barbecue

Ingredients

  • 4 lb
    bone in chuck roast
  • 1/2 c
    corn oil
  • 2 Tbsp
    apple cider vinegar
  • 1 c
    water
  • 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
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How To Make

  • 1
    Combine the oil, vinegar, mustard, celery seed, granulated onion salt & pepper in a bowl. Make sure it's well incorporated
  • 2
    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.
  • 3
    Next day, put the meat, along with the marinade in your cast iron dutch oven, add the water & cover
  • 4
    In your charcoal grill get some charcoal started and let it burn down for 30 minutes
  • 5
    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
  • 6
    Now just let er go for 4 hours! you'll probably need to add more hot coals about every two hours
  • 7
    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!
  • 8
    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.
  • 9
    Take the meat from the Dutch Oven and set it on a sheet pan to rest
  • 10
    Combine the flour & stock and whisk thoroughly.
  • 11
    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.
  • 12
    Serve any way you like!

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