CARE Recipe: Slow Cooker Pot Roast with Root Veggies and Brown Rice

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CARE Recipe: Slow Cooker Pot Roast with Root Veggies and Brown Rice

Making a roast in the slow cooker is an excellent method for leaner, tougher, and cheaper(!) cuts of meat like chuck. The slow, lower temp cooking method is ideal for tenderizing and breaking down fibers while maximizing flavor. Roast is great for make-ahead protein, too. To keep with our CARE goal of red meat no more than 2 meals per week, enjoy a dinner with the root vegetables you cook it with the night you make it, then pre-portion and freeze left-overs for upcoming meal plans.

  • Total Time: 6 minute
  • Yield: 9 protein servings, 4 complete meals with veggies and rice

Ingredients

  • 2 tablespoon avocado oil, (or other high heat oil like canola, ghee, or coconut)
  • 2 pounds beef chuck roast (humane certified, grass-fed recommended)
  • 1 cup dry brown rice (uncooked)
  • 2 carrots, sliced
  • 2 parsnips, chopped
  • 1 onion, chopped
  • 2 medium sweet potatoes, unpeeled, cubed
  • 4 cups water
  • 1 tablespoon dried thyme
  • 1 bay leaf
  • 1 teaspoon salt
  • 1 teaspoon ground black pepper

Instructions

  1. OPTIONAL SEARING: In a large skillet, heat oil over medium high heat. Have mesh splash guard (or large pot lid) ready. Add roast to skillet and lightly brown on both sides (about 3-5 minutes on each side; do not burn or char). Cover with guard to avoid splattering.
  2. While roast is searing, place rice and root veggies on the bottom of slower cooker.
  3. Add roast and remaining ingredients.
  4. Cover and cook either on high setting for 6 hours or low setting for 8 hours.
  5. Portion veggies and rice into 4 meals and enjoy with 3 oz of roast per serving.

Notes

  • NOTE: The nutrition analysis for this recipe was calculated to yield 9 servings of protein. There is enough rice and veggies to yield 4 complete meals (with 5 remaining leftover protein servings). Therefore, the carbohydrate amount will be double the amount stated when eating the veggies and rice and there will be no carbohydrates in the leftover portions of roast.
  • When the leftover portions of roast are cooled, the saturated fat will harden and can be removed to decrease the fat content.
  • Author: Teri Rose, MS, LN, OblSB
  • Prep Time: 10 minutes
  • Cook Time: 6-8 hours
  • Category: Dinner
  • Method: slow cooker
  • Diet: Gluten Free

Nutrition

  • Serving Size: 3 oz
  • Calories: 392
  • Sugar: 3g
  • Sodium: 333mg
  • Fat: 18g
  • Saturated Fat: 6g
  • Unsaturated Fat: 10g
  • Trans Fat: 0g
  • Carbohydrates: 28g
  • Fiber: 2g
  • Protein: 27g
  • Cholesterol: 83mg

Keywords: how to portion a roast to keep within guidelines for red meat intake

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