Crock-Pot beef dish.
FAMILY-FRIENDLY

Joan’s Crock-Pot beef

Slow cooking brings out the flavours in this easy pot roast – perfect for a busy weekday.

Calorie Smart 
Carb Smart 
 


 

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Developed by CanolaInfo.org 

12 servings 
7 hours 35 minutes (prep: 5 mins / cook: 7 hours 30 mins)

3 (1702 ratings)
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Time required

7 hours 35 minutes

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Carbohydrates

6 g/serving

Ingredients

  • 4 lb (2 kg) round eye or boneless blade pot roast
  • 4 cloves garlic, minced
  • 2 tbsp (25 mL) low sodium steak spice
  • 3 tbsp (45 mL) canola oil
  • 2 onions, sliced
  • 2 ½ cups (625 mL) sodium reduced beef stock
  • 1/3 cup (75 mL) all-purpose flour
  • ¼ cup (50 mL) minced fresh parsley

 

  • Calories 240
  • Carbs 6 g
  • Sugar 1 g
  • Fibre 0 g

Directions

  1. Pat roast dry. In large, shallow dish, combine garlic and steak spice; rub all over roast. In large Dutch oven, heat 2 tbsp (25 mL) of canola oil over medium-high heat and brown roast all over, turning with wooden spoon, about 8 minutes. Transfer to plate; set aside. Drain off fat in pan.
  2. Reduce heat to medium and heat remaining oil. Fry onions, stirring occasionally, until golden, about 4 minutes. Transfer onions to 24 cup (6 L) slow cooker. Top with browned roast. Add beef stock to Dutch oven; bring to boil, stirring and scraping up brown bits. Pour over roast. Cover and cook on low until fork-tender, about 7 hours.
  3. Remove pot roast; cover and keep warm. Skim fat from pan juices. Whisk flour with 1/2 cup (125 mL) water, then whisk into slow cooker. Cover and cook on high until thickened, about 15 minutes. Sprinkle with parsley and serve with roast.

Vegetarian option:

Substitute beef with 2 packages (350 g) of extra firm tofu, cut in cubes.
Use 2 ½ cups sodium reduced vegetable stock instead of beef stock.
Try 2 tbsp vegetable spice instead of steak spice.

Per serving (1 of 4)

  • Calories 240
  • Protein 36 g
  • Total fat 8 g
    • Saturated fat 2 g
    • Cholesterol 90 mg
  • Carbohydrates 6 g
    • Fibre 0 g
    • Sugars 1 g
    • Added sugars 0 g
  • Sodium 160 mg
  • Potassium 615 mg

© 2022 Heart and Stroke Foundation of Canada. Reproduced with permission from the Heart and Stroke Foundation.

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Information presented within Cart2Table is not intended to replace the advice of a healthcare professional.

Cart2Table has been reviewed and approved by Registered Dietitian Caroline Leblanc and Certified Diabetes Educator Naomi Orzech.