Recipe Wednesday: Slow cooking pot roast


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I think watching season two of the FX series, Justified affected my dietary choice this week.

Watching the show about US Marshal Raylan Givens handing bad guys their due while facing off against his own ghosts in my home state of Kentucky lead me to hunger for something a little more down home to eat, if not a little less than healthy.

I came across this recipe for slow-cooked pot roast that included carrots and onions with mashed potatoes served on the side. It was absolutely spot on for watching 792485Raylan, played by Timothy Olyphant, spar with Mags, her clan, and claims to Harlin County coal.

Anyway, I tried to eat proportionately since the recipe made so much, and I added a couple extra miles onto my run. Figure the lean beef and 450 calorie servings for this flavorful dish still had to be better than fast food.

Of course, I probably am kidding myself, especially with the high sodium content of dried dressings used in the gravy for this meal.

Ingredients

1 onion, sliced

1/4 cup all-purpose flour

1 (2 1/2 pound) boneless beef chuck roast

1 pinch salt and ground black pepper to taste

1 (1.2 ounce) package dry beef gravy mix

1 (1 ounce) package ranch dressing mix

1 (.7 ounce) package dry Italian-style salad dressing mix

1/2 cup water, or as needed

5 whole peeled carrots (optional)

Directions

Spray the inside of a slow cooker with cooking spray. Spread the onion slices out into the bottom of the cooker.

Spread the flour out onto a work surface. Sprinkle the chuck roast with salt and black pepper, and roll the roast in the flour to coat all sides. Using the edge of a small, sturdy plate, pound the flour into the meat. Place the floured roast into the cooker on top of the onions. Whisk together beef gravy mix, ranch dressing mix, and Italian dressing mix in a bowl, and whisk the mixes with water until smooth. Pour over the chuck roast. Distribute carrots around the meat.

Cover the cooker, set to Low, and cook until the roast is tender and the gravy has thickened, about 8 hours.

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