BUNYAN'S DIABETIC YANKEE POT ROAST

Bunyan's Diabetic Yankee Pot Roast image

Provided by Paul Bushay

Categories Roasts

Time 8h30m

Number Of Ingredients 19

FOR THE POT ROAST
5 lb chuck roast
1 large onion, diced
5 carrots, diced
5 ribs celery, diced
1 can(s) 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

Steps:

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