Let’s start our Sunday night dinner with a “zero carb” beef cut. Let’s make it simple and let’s make it delicious. An added bonus of our choice is that it is marbled with fat that will make our dinner even more tasty. Best deal yet – it is an inexpensive cut of meat. What more could you ask for – delicious and easy on the food budget! Joanie decided on a simple “chuck roast” with a homemade Southwestern dry rub and slow roasted to perfection.
Chuck Roast or Braising Steak
Some would call this a “braising steak.” It is from the beef cattle shoulder or chuck area. The cut has a balance of fat and meat. For that reason it is used to make ground beef. It is often grilled or broiled or done slowly in a crock pot. Some older recipes refer to the dish as a pot roast. Essentially, however you choose to make the recipe, all pot roasts are simply a braise that cooks at a low temperature for a long time. It is often cooked with onions, potatoes, and carrots. Very traditional!
We have also used our crock pot to cook this cut very slowly until it literally falls apart. We then use two forks and pull the beef apart until it is someone stringy in consistency and so tender. Mixing that with a low-carb barbecue sauce (recipe to follow) yields a delicious barbecued beef for tacos.
Another twist on this recipe is to mix it with brandy or cognac and red wine. With pearl onions and mushrooms, the sauce from the cooked beef creates a delicious “beef bourguignon.” Very French and very tasty! As usual – recipe to follow.
We found the perfect cut of beef at our local meat store. We wrote previously about their commitment to healthy organic products and range fed beef from local suppliers. You can read about The Meat Market here.
There are as many “rubs” for beef as there are recipes. We see lemon pepper and lemon thyme, dijon pepper and a simple mustard pepper, and everything from ancho chile rubs to those based upon smoked paprika. All that is required is to use a rub that will form a nice crust and add flavor. You can even pan sear your roast after applying the rub to form the crust before grilling, broiling, or slow cooking.
Joanie’s homemade Southwestern rub consists of minced onion, onion and garlic powder, celery seed, smoked paprika, and Chipotle smoked red jalapeño powder. This is a typical southwest style rub. You can use any chile powder for heat.
The roast should cook in a 275 degree oven for four hours with the entire roast tented in foil to baste in all the flavor. It also produces natural “au jus” style gravy that can be poured over the beef or your cauliflower mash. The tenderness is a function of time and temperature – remember “low and slow!” You will have a tender main dish that has 1 carb and fantastic flavor.
You should let the roast sit for 20 minutes before cutting. Tonight we added our cauliflower mash with steamed broccoli for sides. Don’t forget the butter for the cauliflower mash, the broccoli, and even drizzled over the roast! Butter makes everything better.
A delicious meal for the whole family on Sunday or any day. Low carb (only 1 carb per serving) and so soft it literally melts in your mouth. A little heat from the Southwestern rub and perfect sides of cauliflower mash and steamed broccoli. Enjoy!
Beef Roast Dry Rub and Slow Roasted
The perfect rub and slow cooked for four hours - a delicious roast!
- 3 pound Chuck roast room temperature
- 1 tablespoon Olive oil
Southwestern Dry Rub
Southwestern Dry Rub
Mix all ingredients together is a small bowl. Allow your roast to come to room temperature while you are preparing the rub.
Coat roast with olive oil on both sides and then dry rub each side pressing the rub into the meat as you go. Apply liberally.
Place roast in the center of a large piece of heavy duty aluminum foil or double layered regular aluminum foil. Bring the edges of the foil together leaving a small air pocket.
Place the foil packet in the center of a baking dish as some of the juices will likely leak out of the foil pouch.
Roast in a 275 degree oven for 4 hours. Remove from the oven and allow to rest for 20 minutes before slicing.
Juice can be poured into a gravy separator and the lean juice used for dipping (au jus) or mixed with equal parts butter and almond flour to make a delicious gravy.