I'm back with another recipe.  We don't eat a ton of beef at our house, but sometimes I get a real hankering for it.  A pot roast, especially on Sunday, really hits the spot.  Have you ever braised meat before? I'm fairly new to it. It makes the most tender, fall apart meat! Soooo good!

This is really easy to make, and you can have it ready to pop into the oven in a hurry.  All you need to do is just plan ahead so you can have the 3.5 hour of bake time.  I haven't tried this in the instant pot. But I've done other roasts – so I think it would work fine. I do it for 120 minutes on high pressure and let it natural release – I probably would only add 1 of the two cups of beef broth while it's cooking at pressure, and reserve the extra cup of flour and the extra flour to add after the meat is cooked. You can whisk that extra flour with cold broth and then pour over the shredded meat and bring to a simmer  on the saut√© function and cook, stirring often til it reaches the desired consistency you're after.

This was a winner with the whole family. We served it along some baked potoatoes and salad. You could serve it with rice, rolls, cauliflower rice, steamed veggies, etc. The options are endless.  Hope you enjoy this one.

Recipe adapted from Oh, Sweet Basil blog

Yield: 12 servings

Braised Beef Roast

Braised Beef Roast
Prep Time 15 minutes
Cook Time 3 hours 30 minutes
Total Time 3 hours 45 minutes

Ingredients

  • 3 1/2 pounds beef rump roast
  • 1/3 cup all-purpose flour
  • 1 teaspoon kosher salt
  • 1/2 teaspoon ground black pepper
  • 2 tablespoons olive oil, separated
  • 1/2 medium (55 g) onion, diced
  • 2 medium sized carrots (120 g), peeled and diced
  • 2 medium stalks celery (100 g), diced
  • 5 cloves garlic, minced
  • 1/3 cup balsamic vinegar
  • 2 tablespoons Worcestershire sauce
  • 2 cups low-sodium beef broth
  • 1 teaspoon dried rosemary
  • 1 teaspoon dried thyme
  • 2 bay leaves
  • optional (not included with macros in MFP): rice, mashed potatoes, baked potatoes, cauliflower rice, veggies, or salad to serve along side.

Instructions

Heat oven to 325 degrees F. Combine flour, salt and pepper in a pie dish or other small pan. Place roast in the flour mixture and turn to coat all sides. Heat a Dutch oven on the stovetop over medium high heat with 1 tablespoon olive oil. Add the beef to the hot Dutch oven and brown on each side. Dice veggies while it's browning. Once brown, remove and set aside on a plate.

Remove any blackened bits of flour from the pot. Add in the remaining 1 tablespoon of olive oil, add the chopped veggies and garlic. Cook for 5+ minutes until the veggies are tender. Add the remaining flour from the dish into the Dutch oven. Coat the veggies in the flour and stir to combine. Add beef broth, balsamic vinegar, Worcestershire sauce - bring to a simmer.

Add the dried herbs and bay leaves. Place the roast back into the Dutch oven. cover the pot with the lid and cook for 3.5-4 hours in the oven, or until the meat is falling apart and the liquid has reduced down (making a nice thick gravy).

Remove the bay leaves and shred the roast. Toss the shredded meat in the gravy. Serve over or with desired side dish. Enjoy!

Notes

Macros in MFP do not include optional side suggestions.

MFP Reference "Biceps After Babies Braised Beef Roast"

Cals 282 C 5.1g 16.4 F 27.6 P

Nutrition Information:

Yield:

12

Serving Size:

1/12 of recipe

Amount Per Serving: Calories: 282Total Fat: 16.4gCarbohydrates: 5.1gProtein: 27.6g

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