Monday, September 30, 2013

Slow Cooked Roast Beef

I put a heart-smart beef roast in the slow cooker this morning. I searched lots of recipes to get ideas for flavouring it with very little salt and in the end modified a very simple recipe I found. It was delicious!

This was a 1 kilo roast (about 2 pounds) and being the heart-smart one there was very little fat and hence very little shrinkage. First I mixed in the crock pot 1-1/2 cups of water, 2 Tablespoons low-sodium soy sauce, 2 tsp Worcestershire sauce, and about a Tbsp each of onion powder and garlic powder and 2 tsp fresh ground black pepper. I mixed that well, then added the roast, turning it a couple of times to coat all sides. Then I turned it on low before I left for work.

When I got home the house smelled fabulous, and then I realised I had a workout to do before dinner! Damn, that was a bad idea, doing three miles WATP with the delicious aromas of dinner in the air! Lol but I did it and got my full three miles in. Come dinner time I just cooked up some broccoli on the side and thoroughly enjoyed my meal.


  1. be careful of msg in soy sauce and worchestershire sauce. (oh, and fat isn't the enemy. LOL)

    Sounds delish! I LOVE crock pot roasts!

  2. It looks delicious. I'll cook a roast tomorrow for the wife (it's her favorite) and score "man points" :) It's a win-win!

  3. Hi Gwen. Fat is the enemy on Dr Poon's Metabolic Diet, which is what I'm following - all meat must be extra low-fat. The other concerns are low carb and sodium. So that doesn't always leave a lot of options! Small amounts of low-sodium soy sauce and Worcestershire can be used, however, so I do use them. There is a maintenance phase if I ever make it that far, but others, like Leigh from Poonapalooza tend to transition to Paleo or Primal to maintain and I may do the same.

    Mark, on the rare occasion hubby cooks for me, he definitely earns points! LOL


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