Ingredients:
- 1 1/4 lb. chuck roast
- 1 Tbsp. avocado oil or light olive oil
- 2 cups beef stock or 2 cups water mixed with 1 serving Beef Soup Base Keto Chow
- 1 tsp. red wine vinegar
- 1 tsp. ground black pepper
- 1 tsp. garlic powder
- 1 tsp. onion powder
- 1 tsp. paprika
- 1 bay leaf
- 1/2 tsp. salt
- 1 cup cauliflower florets steamed
- 1 cup baby spinach
- 3 Tbsp. unsalted butter divided
- 1/2 cup reserved braising liquid from the roast
Directions:
- Pat the chuck roast dry.
- Heat a heavy bottom pot like a Dutch oven over high heat.* Ideally the pot should be just large enough to hold the roast and the cooking liquid without much extra space and have a tight-fitting lid.
- When the pot is hot, add the oil, then carefully place the chuck roast in the pan and cook until it’s browned. It will take about five minutes on the first side. If the meat sticks to the pan, it isn’t ready to turn. When it is fully browned, it should release easily from the pan.
- Turn the roast and brown the other side. When the second side is brown add the stock, vinegar, and seasonings and stir to remove any browned bits from the bottom of the pan. There should be enough liquid to come about halfway up the sides of the roast.
- Bring the stock to a boil, then cover the pot and turn the heat to low. Cook the roast, covered, until it is tender enough to cut with a fork but not yet falling apart. This should take about two to two and a half hours.
- When the roast is done, remove the bay leaf and allow it to cool completely. Set aside 8 oz. and store the rest in an airtight container in the refrigerator. You can use the other 8 oz. of braised chuck roast in the Beef with Vegetable Stir Fry recipe. You can divide it into portions before you refrigerate it for convenience.
- Once the roast is cooked, begin preparing the pan sauce and vegetables. Heat a medium frying pan over medium heat and add one tablespoon of butter.
- When the butter is melted, add the cauliflower and cook until it is starting to look golden. Add the spinach to the pan and continue to cook until the spinach wilts.
- Remove the vegetables to a plate and keep warm.
- Add the 8 oz. of chuck roast and the half cup of reserved braising liquid to the same frying pan and turn the heat to high. Heat the beef through and allow the sauce to reduce. When it has reduced by more than half, add the remaining two tablespoons of butter and swirl into the sauce.
- Transfer the beef and sauce to the plate with the vegetables and serve.
*You can cook the roast in a slow cooker, too. For best results, sear it and heat the stock before you put it all in the slow cooker, then set it to cook according to manufacturer’s directions for 6-8 hours.
Nutrition Facts
Braised Chuck Roast with Pan Sauce and Vegetables
Serving Size
726.9 g (8 oz. of chuck roast with the sauce and vegetables)
Amount per Serving
Calories
1377.69
% Daily Value*
Fat
114.62
g
176
%
Saturated Fat
51.74
g
323
%
Trans Fat
4.7
g
Polyunsaturated Fat
4.97
g
Monounsaturated Fat
46.82
g
Cholesterol
329.65
mg
110
%
Sodium
2558.34
mg
111
%
Potassium
1759.2
mg
50
%
Carbohydrates
10.67
g
4
%
Fiber
3.81
g
16
%
Sugar
3.1
g
3
%
Sugar Alcohol
0.12
g
Net Carbs
6.74
g
Protein
75.68
g
151
%
Vitamin A
4441.35
IU
89
%
Vitamin C
62.05
mg
75
%
Calcium
125.9
mg
13
%
Iron
9.67
mg
54
%
* Percent Daily Values are based on a 2000 calorie diet.
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