DJ Foodielow-carb, low carb, sugar free, sugar-free, gluten-free, gluten free, primal, paleo

Crock-Pot Roast

Prep: 20 mins | Cook: 8 hrs 20 mins | Total: 8 hrs 40 mins | Servings:6

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Growing up, I didn't get a lot of pot roasts. I don't believe my mother EVER made one (Mom, did you? I don't remember ...). One truly memorable pot roast was cooked in a solar oven, when I was a kid. We took a cardboard box, insulated it, painted the inside black, and used aluminum foil to channel the light into the box. We placed a pot of raw meat and veggies into it, to SLOWLY cook in the sun. At the end of the day ... Pot Roast cooked in the sun!

I did get enough of them, to gain an appreciation for them.

Most pot roasts I've had were large and soft pieces of meat, often in some kind of slightly thickened jus, and loaded with potatoes. This pot roast is similar, but with "faux"tatoes, instead!

The method is essentially searing a piece of meat, throwing it into a crock-pot with some veggies, herbs and red wine. Leave it alone for 8 hours. Return and add cauliflower, pushing it down into the jus. Let it sit for 20 more minutes. Serve!

Sure, it probably wasn't cooked in a solar oven, but ... it's still some fine Pot Roast!
Crock-Pot RoastCrock-Pot RoastCrock-Pot Roast

IngredientsCaloriesFatProteinCarbsFiberSA'sNet Carbs
4 lb (1816g)  beef chuck roast44803283560000
1 tbsp (14g)  light oil (for sautéing ... such as coconut, olive or ghee)1201200000
1 cup (232g)  red wine, good quality197.28006.32006.32
4 each (12g)  garlic cloves16004004
10 sprigs (10g)  fresh thyme2.
1 each (.64g)  bay leaf0000000
1 large (72g)  carrot, peeled and cut into chunks29.250.566.752.2504.5
2 each (101g)  celery ribs, cut into chunks16013201
1 small (110g)  onion, cut into chunks440110208
1 small (420g)  head cauliflower, leaves removed and cut into florets105.678.522.510.5012
salt and fresh cracked pepper, to taste0000000
Totals (of 6 Servings):5010.15340.79g367.12g52.99g17.03g0g35.96g
Per Serving:835.0356.8g61.19g8.83g2.84g0g5.99g *


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  1. Turn on your slow cooker, setting it to low.
  2. Season your beef with a good layer and salt and pepper.
  3. Heat a large sauté pan or skillet over medium high heat. Add your oil to the pan and swirl it around. Quickly add your beef to the pan and sear it, until a nice brown crust has formed. Flip it over and sear the other side. Continue flipping it, until all sides have been properly seared. Add your beef to the crock pot.
  4. Pour your red wine into the still very hot pan, with all the "stuff" stuck to the bottom. This should QUICKLY boil, releasing some of those little flavor morsels into the hot wine. Swirl the pan around and use a wooden spoon to scrape anything else off the bottom of the pan, into the wine. Pour the wine mixture over the top of the beef.
  5. Add your garlic, thyme and bay leaves to the slow cooker, making sure it's pushed into the liquid.
  6. Add the rest of the vegetables, except the cauliflower. Season with a bit of salt and pepper. Again, push these into the areas on the side of the roast, as much as possible. You don't want much of it covering the roast. You want most of the veggies on the sides, surrounding the roast. As this all cooks, the meat and veggies will shrink, releasing their juices, creating an AMAZING flavor, as well as creating its own natural juices, in which to cook! Getting everything as close to the bottom of the pot, as is possible, will help this process along.
  7. Add the lid and allow the ingredients to cook for 8 hours.
  8. After 8 hours, add your cauliflower to the pot and push the florets under the surface of the liquid, as much as possible. Season with a bit of salt and pepper. Cover and allow to cook for 20 minutes.
  9. Serve!

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* Learn More: More about this recipe and nutrition ...

Post a Comment

Posted by DJ on Feb 09, 2014, 02:36 PM EST
Hi Frank. Thanks for the thoughts! I've also heard several people suggest that radishes or daikon are great options, as well! :)
Posted by Frank weir on Feb 09, 2014, 01:08 PM EST
DJ....turnips and/or celeriac would be great potato replacers in this! Thanks for posting.
Posted by DJ on Jan 19, 2014, 02:53 PM EST
Fun modifications, Esther! Thanks for sharing! :)
Posted by Esther on Jan 18, 2014, 10:16 PM EST
Made this tonight with a pork roast and it was great! I didn't use wine but instead substituted beef broth and apple cider vinegar. I also added sun dried tomatoes and a small can of tomato paste. Thanks for the great recipe!
Posted by DJ on Apr 19, 2013, 05:25 PM EST
Hi Mom, thanks for clarifying! Yes, give it a shot and let me know how it turns out. It's just beef, and ... done well, it's hard for me to believe Dad wouldn't like it. Let me know how it goes!
Posted by Roberta on Apr 19, 2013, 04:55 PM EST
DJ -- Mom here. It is true that I never cooked a pot roast that you remember. But I did make at least one pot roast with potatoes, carrots, celery and onion when you were very young -- when I got my first crock pot. However, your dad didn't like it, for some reason (I don't remember it being a 'bad' pot roast; perhaps he just doesn't like the dish), but I was never encouraged to do it again. However, I really do like pot roast and may try it again. After 30 years, perhaps he would be more open to it!
Posted by DJ on Apr 16, 2013, 12:31 PM EST
Hi Marla! I'm going to assume the issue is related to the alcohol content ... I'd suggest replacing it with a mixture of 1/3 cup balsamic vinegar and 2/3 cup of beef broth. I suspect it might add a carb or two, but it shouldn't be extreme. The flavor would be absolutely delicious! I hope this helps! :)
Posted by Marla Williams on Apr 16, 2013, 11:38 AM EST
Just wondering what would you suggest in place of the Red Wine...won't use it. Thanks so much for any help. Blessings.