Basic Pot Roast *



  • 1 (2 lb.) boneless beef chuck roast, or similar cut
  • 1 tablespoon canola oil
  • 1 medium onion
  • 2 garlic cloves, minced
  • 4 1/2 s water, divided
  • 2 bay leaves
  • 1 teaspoon ground pepper
  • 6 medium potatoes, skins on, quartered
  • 1 lb. carrots sliced 1/4 inch thick
  • 5 celery stalks, cut into 1 inch pieces
  • 3 tablespoons flour


In Dutch oven or large pot with lid, heat oil on medium high, then add meat and brown on both sides so a crispy crust forms, about 5-8 minutes per side. Reduce heat to medium low and add onion and garlic; cook until onion is translucent, about 3 minutes. Transfer beef to plate; keep warm. Return pan to heat; add 2 cups water and cook, scraping up browned bits from bottom of pan. Return beef to pot, add bay leaves and pepper, then cover and cook on low 1 hour, turning after 1/2 hour. Add potatoes on top of meat and 2 more cups water. Cover and simmer 10 minutes. Add carrots and celery, cover, and simmer until fork can easily pierce a potato, about 15 minutes. Remove bay leaves and discard. Remove meat to cutting board and slice; arrange slices in large serving dish. With slotted spoon remove potatoes, carrots, and celery and place around meat in serving dish. Keep warm. In small bowl, combine flour with 1/2 cup cold water until blended. Stir into remaining liquid in pot. Cook, stirring constantly until thickened, about 3 minutes. serve with the meat and vegetables.
*From Forbidden Foods Diabetic Cooking
This is probably one of the first, and best, one-pot meals. Make it on a day off or the weekend as it requires extra cooking time. It is very simple to put together, and the magic takes place while you are out of the kitchen. Although there are many ways to spice up this basic recipe, you will enjoy this version for its simplicity and fresh taste. The keys to this recipe are browning the meat and mixing the essence into the au jus, and cooking the vegetables just until they are tender.

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