Bunyan's Diabetic Cowboy Beef

Bunyan's Diabetic Cowboy Beef Recipe

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Paul Bushay

By
@chefbunyan

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%

Rating:
★★★★★ 1 vote
Comments:
Serves:
6 to 8
Prep:
24 Hr
Cook:
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

How to Make Bunyan's Diabetic Cowboy Beef

Step-by-Step

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

Printable Recipe Card

About Bunyan's Diabetic Cowboy Beef

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