Classic Slow-Cooker Pot Roast
Phase 3 can be deceptive because it feels so good! But you are still doing a lot of internal work. You're happy to do it because you've got all those feel-good hormones coursing through your brain, making you feel satiated and content, but it's still work to scavenge all that surface fat and digest it. Keep it moving with this delicious comfort-food meal that your whole family will love!
Phase 3 | Serves 16
Prep time: 40 minutes | Total time: 3 hours 40 minutes
INGREDIENTS
4-pound beef round or chuck roast
2 tablespoons olive oil
2 1/2 cups beef broth
2 tablespoons tomato paste
3/4 teaspoon sea salt
2 carrots (peeled if you like), cut into 2-inch pieces
2 stalks celery, cut into 2-inch pieces
1 medium onion, diced
2 cloves garlic, minced
2 bay leaves
2 strips nitrate-free turkey bacon
For the rub:
2 tablespoons sweet paprika
1 1/2 teaspoons sea salt
1 teaspoon garlic powder
3/4 teaspoon freshly ground black pepper
1/4 teaspoon rosemary
1/4 teaspoon thyme
1/4 teaspoon oregano
1/4 teaspoon basil
1/4 teaspoon parsley
For the gravy:
2 tablespoons arrowroot
1/4 cup beef broth
DIRECTIONS
- Combine the rub ingredients and rub them all over the roast.
- Heat the oil in a Dutch oven over medium heat and brown the roast well on all sides.
- Place the roast in a slow cooker.
- Add 2 1/2 cups of broth to the Dutch oven and scrape the browned bits off of the bottom.
- Stir in the tomato paste and salt.
- Place the carrots, celery, onion, garlic, and bay leaves around the roast in the slow cooker.
- Lay the strips of bacon on top of the roast.
- Pour the beef broth mixture over everything.
- Cook on low for 6 to 8 hours or on high for 3 to 4 hours.
- Transfer the roast to a cutting board and let it cool a bit. With a slotted spoon, remove the veggies to a bowl. Discard the bay leaves. (You can discard the bacon, or chop it up and keep it with the veggies.)
- Pour the liquid into a large saucepan and bring it to a boil.
- Whisk together the arrowroot and 1/4 cup beef broth, and slowly whisk it into the boiling gravy.
- Cook and stir for a few minutes, until the gravy is thick. Season with salt and pepper.
- Slice the roast and arrange it on a serving platter with the vegetables. Drizzle some of the gravy on top, and serve the rest of the gravy on the side.
Phase 3 can be deceptive because it feels so good! But you are still doing a lot of internal work. You're happy to do it because you've got all those feel-good hormones coursing through your brain, making you feel satiated and content, but it's still work to scavenge all that surface fat and digest it. Keep it moving with this delicious comfort-food meal that your whole family will love!
Phase 3 | Serves 16
Prep time: 40 minutes | Total time: 3 hours 40 minutes
INGREDIENTS
4-pound beef round or chuck roast2 tablespoons olive oil
2 1/2 cups beef broth
2 tablespoons tomato paste
3/4 teaspoon sea salt
2 carrots (peeled if you like), cut into 2-inch pieces
2 stalks celery, cut into 2-inch pieces
1 medium onion, diced
2 cloves garlic, minced
2 bay leaves
2 strips nitrate-free turkey bacon
For the rub:
2 tablespoons sweet paprika1 1/2 teaspoons sea salt
1 teaspoon garlic powder
3/4 teaspoon freshly ground black pepper
1/4 teaspoon rosemary
1/4 teaspoon thyme
1/4 teaspoon oregano
1/4 teaspoon basil
1/4 teaspoon parsley
For the gravy:
2 tablespoons arrowroot1/4 cup beef broth
DIRECTIONS
- Combine the rub ingredients and rub them all over the roast.
- Heat the oil in a Dutch oven over medium heat and brown the roast well on all sides.
- Place the roast in a slow cooker.
- Add 2 1/2 cups of broth to the Dutch oven and scrape the browned bits off of the bottom.
- Stir in the tomato paste and salt.
- Place the carrots, celery, onion, garlic, and bay leaves around the roast in the slow cooker.
- Lay the strips of bacon on top of the roast.
- Pour the beef broth mixture over everything.
- Cook on low for 6 to 8 hours or on high for 3 to 4 hours.
- Transfer the roast to a cutting board and let it cool a bit. With a slotted spoon, remove the veggies to a bowl. Discard the bay leaves. (You can discard the bacon, or chop it up and keep it with the veggies.)
- Pour the liquid into a large saucepan and bring it to a boil.
- Whisk together the arrowroot and 1/4 cup beef broth, and slowly whisk it into the boiling gravy.
- Cook and stir for a few minutes, until the gravy is thick. Season with salt and pepper.
- Slice the roast and arrange it on a serving platter with the vegetables. Drizzle some of the gravy on top, and serve the rest of the gravy on the side.
