FAMILY-FRIENDLY
Joan’s Crock-Pot beef
Slow cooking brings out the flavours in this easy pot roast – perfect for a busy weekday.
Calorie Smart
Carb Smart
Developed by CanolaInfo.org
12 servings
7 hours 35 minutes (prep: 5 mins / cook: 7 hours 30 mins)
Time required
7 hours 35 minutes
Carbohydrates
6 g/serving
Ingredients
- 4 lb (2 kg) round eye or boneless blade pot roast
- 4 cloves garlic, minced
- 2 tbsp (25 mL) low sodium steak spice
- 3 tbsp (45 mL) canola oil
- 2 onions, sliced
- 2 ½ cups (625 mL) sodium reduced beef stock
- 1/3 cup (75 mL) all-purpose flour
- ¼ cup (50 mL) minced fresh parsley
- Calories 240
- Carbs 6 g
- Sugar 1 g
- Fibre 0 g
Directions
- Pat roast dry. In large, shallow dish, combine garlic and steak spice; rub all over roast. In large Dutch oven, heat 2 tbsp (25 mL) of canola oil over medium-high heat and brown roast all over, turning with wooden spoon, about 8 minutes. Transfer to plate; set aside. Drain off fat in pan.
- Reduce heat to medium and heat remaining oil. Fry onions, stirring occasionally, until golden, about 4 minutes. Transfer onions to 24 cup (6 L) slow cooker. Top with browned roast. Add beef stock to Dutch oven; bring to boil, stirring and scraping up brown bits. Pour over roast. Cover and cook on low until fork-tender, about 7 hours.
- Remove pot roast; cover and keep warm. Skim fat from pan juices. Whisk flour with 1/2 cup (125 mL) water, then whisk into slow cooker. Cover and cook on high until thickened, about 15 minutes. Sprinkle with parsley and serve with roast.
Per serving (1 of 4)
- Calories 240
- Protein 36 g
- Total fat 8 g
- Saturated fat 2 g
- Cholesterol 90 mg
- Carbohydrates 6 g
- Fibre 0 g
- Sugars 1 g
- Added sugars 0 g
- Sodium 160 mg
- Potassium 615 mg
© 2022 Heart and Stroke Foundation of Canada. Reproduced with permission from the Heart and Stroke Foundation.
