Bunyan's Diabetic Yankee Pot Roast

Bunyan's Diabetic Yankee Pot Roast

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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

Rating:

★★★★★ 1 vote

Comments:
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

How to Make Bunyan's Diabetic Yankee Pot Roast

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

Printable Recipe Card

About Bunyan's Diabetic Yankee Pot Roast

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



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