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Aunt Rocky’s Low Carb Pot Roast (Gluten-Free)

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Description

Pot roast is a family comfort food favorite, and this recipe gives it a low carb makeover without sacrificing flavor. Since I’m the only one in my house eating low carb, this is a small roast. For a larger family, double the recipe. Suitable for Atkins, Keto, LCHF, low carb, Paleo, diabetic, low glycemic, gluten free, grain free, sugar free, dairy free, nut free, coconut free.

Ingredients

  • ¼ cups Lifesource Oat Fiber (See Notes)
  • ½ teaspoons Lawry's Seasoned Salt
  • ½ teaspoons Dried Rosemary
  • ¼ teaspoons Garlic Powder
  • ¼ teaspoons Coarse Ground Black Pepper
  • 2 Tablespoons Bacon Grease Or Lard
  • 1 pound Beef Chuck Roast, Boneless
  • 4 ounces, weight Sliced Baby Bella Mushrooms
  • 2 ounces, weight Shallot, Peeled & Quartered
  • 4 stalks Celery, Cut Into Chunks
  • 4 ounces, weight Baby Carrots, Halved
  • 2 cups Beef Broth (I Used Kitchen Basics)
  • 12 ounces, weight Large Red Radishes, Stems And Tips Removed

Preparation

Preheat oven to 325ºF.

Get out a small Dutch oven or oven-safe pan with a well-fitted lid, just big enough around to easily brown all of the meat at one time and deep enough to accommodate all of the vegetables. You don’t want too large a pan, or too much liquid will steam up and evaporate during baking.

In a small bowl, mix oat fiber with all of the seasoning. Cut meat into 3 equal size chunks and dredge in the seasoned oat fiber. Coat all sides of the meat.

Heat bacon grease in the Dutch oven/pan over medium heat, and add dredged meat. Brown well on all sides, turning every few minutes. Once all sides are browned, remove meat from pan and set aside.

Add sliced mushrooms to the pan with the grease, and cook until moisture has released and mushrooms are browning. Remove mushrooms from pan and place with meat for now.

Use a small amount of the beef broth to deglaze the pan. Add remaining beef broth. Sprinkle remaining seasoned oat fiber over broth and whisk lightly to mix in.

Add meat and mushrooms back to the pan. Tuck shallot wedges between meat pieces. Add celery and carrots over the top of the meat. (Do not add the radishes yet.)

Cover tightly and bake for 1 hour. Remove from oven, add radishes, and check the liquid level. If the liquid is getting very low, add a small amount more. Cover again and return to oven for one more hour.

Serve 1 meat chunk and 1/3 of the vegetables on each plate. Top with pan sauce.

Notes:
• Oat fiber is made from the hull of the oat, not the grain. It is 100% fiber. For that reason most Ketoers find it acceptable. I use Lifesource Oat Fiber 500 to assure a product free from gluten cross contamination. If gluten is not an issue for you, use whatever brand is cheapest. If you can’t find it, omit it from the recipe. The outcome will not have a thickened sauce, but will still be good. (In Europe, many people have had success using potato fiber in place of oat fiber.)
• Nutrition estimates are based on My Fitness Pal’s online recipe analyzer. Brand names are included only to assure more accurate estimates. The recipe is stored on and available to MFP users for logging in their food diaries.
• For more Atkins/low carb/Keto recipes and cooking tips, look for Aunt Rocky’s Low Carb Recipes & Tips Group on Facebook, or follow me on Pinterest at auntrocky2.

Per serving: Calories 469, Total Fat 29 g, Saturated Fat 12 g, Sodium 679 mg, Potassium 1035 mg, Total Carbohydrate 16 g, Dietary Fiber 8 g, Net Carbs 8 g, Sugars 5, Protein 39 g. Macros: 58% fat, 35% protein, 7% carbs.

© July 7, 2019 Roxana Lopez for Aunt Rocky’s.

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