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bunyan's diabetic yankee pot roast

(1 rating)
chefbunyan avatar
Recipe by
Paul Bushay
@chefbunyan
Mesa, AZ

This was one of my favorite meals as a boy. Mom didn't have a crock pot so she used a cast iron dutch oven, and cooked it in a 250 degree oven all day! She would take out the meat and bay leaf, leaving all the veggies in the stock and thicken it up with a flour & water slurry. She served it with mashed potatoes, and steamed green beans and it was AWESOME!! I cook the potatoes in the crock pot with the roast and just fork mash 'em. I tweeked it to make it safe for us diabetics & low sodiums

(1 rating)
yield 8 serving(s)
prep time 30 Min
cook time 8 Hr
method Slow Cooker Crock Pot

Ingredients For bunyan's diabetic yankee pot roast

  • FOR THE POT ROAST
  • 5 lb
    chuck roast
  • 1 lg
    onion, diced
  • 5
    carrots, diced
  • 5
    ribs celery, diced
  • 1 can
    diced low sodium tomatoes (15 oz)
  • 8, 4 oz
    red potatoes
  • 1 Tbsp
    good fat free low sodium beef base
  • 2 c
    hot water
  • 1/2 tsp
    ground allspice
  • 1/2 tsp
    dry thyme
  • 1
    large bay leaf
  • 2 clove
    minced garlic
  • 3/8 tsp
    fresh cracked black pepper
  • 2 Tbsp
    olive oil
  • 1 1/2 Tbsp
    apple cider vinegar
  • FOR THE GRAVY
  • 1/2 c
    whole wheat flour
  • 1 c
    cold water

How To Make bunyan's diabetic yankee pot roast

  • 1
    Brown the roast on all sides in the olive oil, in a dutch oven, remove to crock pot.
  • 2
    Add garlic to the same pan, brown lightly (don't burn the garlic!) when done add to the crock pot
  • 3
    Add carrots, onions, celery to same pan, cook til translucent, add to the crock pot
  • 4
    Dissolve the beef base in the hot water, add to crock pot.
  • 5
    Add potatoes, tomatoes, allspice, thyme, bay leaf, pepper & vinegar to crock pot
  • 6
    Set the crock pot to low, cover and let it go all day
  • 7
    Remove the meat and potatoes and set it on a serving platter. Remove the bay leaf and 86 it.
  • 8
    Transfer the stock with the veggies into a large sauce pan,
  • 9
    Whisk the flour into the cold water to make a slurry
  • 10
    Bring the stock and veggies to a full rolling boil
  • 11
    Turn off the heat and immediatly whisk in the slurry
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Categories & Tags for Bunyan's Diabetic Yankee Pot Roast:

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