A Healthier Recipe for Beef Roast

Ingredients for Roast

Living a busy life, I turn to my slow cooker a lot to make simple recipes. After prepping all of your ingredients, you place them in your slow cooker and let it sit for 6 – 10 hours depending on the recipe and your timeframe. How easy is that! The best part is that my husband and I are able to eat about 6 meals from one recipe! The leftovers work great during the week. Especially right now, my evenings are busy with CrossFit, volleyball, bible study, or meetings for work. So, planning or preparing my meals on the weekend is essential!

My husband and I are trying to eat more vegetables, so I decided to create a healthier roast that was loaded with veggies.

IMG_0822

Healthy Swap #1: Sweet Potatoes instead of White Potatoes

Usually, I use white potatoes in my roasts, but I decided to swap them out with sweet potatoes. Why? Sweet potatoes are high in vitamin A, vitamin C, and fiber, contain a good source of calcium and potassium, and an excellent source of fiber. They contain more nutrients than white potatoes making them healthier.

Healthy Swap #2: Load up on the veggies

I normally do not add very many vegetables to my roasts, but ChooseMyPlate.gov recommends making half of your plate fruits and vegetables. So, I decided to add more carrots and onion while incorporating celery into my recipe.

Savory Beef Roast Recipe

  • 1 bag of celery, sliced
  • 2# of carrots, sliced
  • 1 onion, sliced
  • 2 medium sweet potatoes, cubed
  • 3-4 lbs. beef boneless chuck roast
  • 3 garlic cloves, minced
  • 1.5 tablespoons of Paula Deen’s House Seasoning
  • 3 cups beef stock
  1. Cut off the base and leaves of the celery. Wash stalks of celery under running water. Cut the stalks into 1/2 inch slices. Place into the slow cooker.Celery
  2. Wash carrots under running water while gently scrubbing them. Peel carrots and cut off the end of the carrot. Then, slice carrots into 1/2 inch slices. Place into the slow cooker.carrots
  3. Cut ends off of the onion and peel the outermost layer. Cut onion in half. Slice each half into 8 slices. Place in slow cooker.onion
  4. Wash sweet potato under running water while gently scrubbing them. Peel the sweet potatoes if you would like to, but it depends on personal preference. I have tried the recipe with the skins left on the sweet potato, and it still turned out great. Cut sweet potatoes into cubes. Place in slow cooker.Sweet Potato
  5. You may have to move some of the vegetables into a separate bowl in order to fit the roast in the middle.Veggies for Roast
  6. Place roast in the middle of the slow cooker. Take 1.5 tablespoons of the house seasoning  and sprinkle on all sides of the roast and vegetables.
  7. Peel 3 garlic cloves. Mince the garlic. I put some garlic on the vegetables and I leave some on top of the roast. Put the remaining vegetables on the sides of the roast. roast with veggies
  8. Add 3 cups of beef stock. I like to use Rachel Ray’s Stock-in-a-Box All-Natural Beef Flavored Stock*.
  9. Cover and cook on high for 6 hours. If I cook my roast on the weekends, I like to cook it on high for 6 hours. If I started the roast before I leave for work, then I would cook it on low for 10 hours.ready to cook
  10. After it is done cooking, I like to cut the fat away from the roast and shred the meat. Shredding the meat makes it easier for leftovers.
  11. cooked roastEnjoy!!!!bowl of roast and vegetables
  12. After you are done eating, it is time to get the leftovers ready. I put 3 ladles of vegetables with a little juice in each bowl along with 1/2 cup of meat. I had 4 bowls of leftovers! It makes cooking easier during the week.leftovers

*Reference to commercial products or trade names is made with the understanding that no discrimination is intended of those not mentioned and no endorsement by University of Nebraska–Lincoln Extension is implied for those mentioned.

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6 Responses to A Healthier Recipe for Beef Roast

  1. j. Smaus says:

    Really enjoyed your blog! I have a link to it on my web site. Recipes with great pictures along with information – wonderful and educational! J. Smaus

  2. Pingback: 2013: Making Health a Priority… No More Excuses | makinghealthierdecisions

  3. Kelcey says:

    Hi Kayla,
    Do you have the nutrition info for this recipe? We had it tonight and it is DELICIOUS! I’m counting calories and it would help if you could give me an idea of how many are in a serving?
    Thanks

    • Hi Kelcey! Thanks for the comment, and I’m glad to hear you think it is delicious! My recipe makes enough for 6 people usually. Each serving would equal about 4 oz. of meat, 1.5 cups of vegetables, and 1/2 cup of juice. The nutrition information per serving is approximately 494 Calories, 22g fat, 769mg sodium, 33g carbohydrates, 16g sugar, 34g protein. The calories will vary depending on the type of roast you use in this recipe.

      I would recommend checking out this handout, http://www.beefitswhatsfordinner.com/CMDocs/BIWFD/FactSheets/Many_Of_Americas_Favorite_Cuts_Are_Lean.pdf, from beefitswhatsfordinner.com. It shows Many of America’s Favorite Cuts that are lean and includes nutrition information for each of them. This handout will help you choose the leanest and healthiest cuts for recipes.

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