Slow-Cooked Beef with Carrots & Cabbage

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In this main-dish recipe, the pot roast is slow-cooked with carrots and low-sodium beef broth. Toward the end of the cooking time, shredded cabbage is added in to round out the meal.

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Prep Time:
20 mins
Additional Time:
4 hrs
Total Time:
4 hrs 20 mins
Servings:
2
Yield:
2 servings

Nutrition Notes

Is Beef Healthy?

While beef can be high in saturated fat, you can reduce the amount by trimming the fat off the outside of the roast before cooking, as we suggest in this recipe. While eating the beef, you can also cut off any visible fat on your serving. Beef is an excellent source of protein and vitamin B12 and a good source of iron and choline, per the USDA.

Are Carrots and Cabbage Good for You?

Cabbage is a cruciferous vegetable that is high in vitamin C. There is evidence that suggests cabbage is high in compounds that help fight cancer. Carrots are known for their influence on healthy eyesight, thanks to their beta-carotene. They're also linked with reduced inflammation and brain, heart and skin health. Both cabbage and carrots will add to your fiber quota for the day, as well.

Tips from the Test Kitchen

Can I Substitute Boneless Beef Chuck Pot Roast for Another Cut?

You can, but we suggest you go with the boneless beef chuck pot roast. It's tender and flavorful when it’s slowly cooked. If you can’t find this cut at your local market, feel free to swap it with a bottom round roast or top round roast. You can slow-cook both of these with satisfying results.

Can You Leave the Fat on the Chuck Roast?

Trim all the fat you can from this cut—It does not play nice in the oven. It will burn quickly and give your meat an off-flavor. Taking the time to properly prepare this meat before slow cooking will make all the difference.

Can I Make This Ahead?

Absolutely. Refrigerate in an airtight container for up to three days or freeze for up to six months.

Frequently Asked Questions

Do You Need to Cook Meat Before Slow Cooking?

Sometimes you do, and sometimes you don’t. For this recipe, we suggest browning the meat in the skillet first because it will enhance the flavor.

Additional reporting by Carrie Myers, M.S. and Linda Frahm

Ingredients

  • 8 ounces boneless beef chuck pot roast

  • ¼ teaspoon dried oregano, crushed

  • ¼ teaspoon ground cumin

  • ¼ teaspoon paprika

  • ¼ teaspoon ground black pepper

  • teaspoon salt

  • Nonstick cooking spray

  • 3 medium carrots, cut into 2-inch pieces

  • 2 small garlic cloves, minced

  • cup lower-sodium beef broth

  • 2 cups coarsely shredded green cabbage

Directions

  1. Trim fat from meat. In a small bowl, combine oregano, cumin, paprika, pepper and salt. Sprinkle mixture evenly over meat; rub the seasoning in with your fingers. Coat a medium nonstick skillet with cooking spray; heat the skillet over medium heat. Add meat to the skillet; cook on all sides until browned.

  2. Meanwhile, in a 1 1/2- or 2-quart slow cooker, combine carrots and garlic. Pour broth over carrots. Top with meat.

  3. Cover and cook on the low-heat setting for 7 to 8 hours or on the high-heat setting for 3 1/2 to 4 hours. If no heat setting is available, cook for 5 to 5 1/2 hours.

  4. At this point, if using the low-heat setting, turn to the high-heat setting (or if no heat setting is available, continue cooking). Add cabbage. Cover and cook for 30 minutes more. Using a slotted spoon, transfer cabbage, meat and carrots to a serving platter.

Originally appeared: Diabetic Living Magazine

Nutrition Facts (per serving)

214 Calories
5g Fat
14g Carbs
28g Protein
Nutrition Facts
Servings Per Recipe 2
Serving Size 3 ounces cooked meat with 3/4 cup vegetable
Calories 214
% Daily Value *
Total Carbohydrate 14g 5%
Dietary Fiber 5g 16%
Total Sugars 7g
Protein 28g 55%
Total Fat 5g 7%
Saturated Fat 2g 9%
Cholesterol 50mg 17%
Vitamin A 15497IU 310%
Vitamin C 32mg 36%
Folate 63mcg 16%
Sodium 379mg 16%
Calcium 86mg 7%
Iron 3mg 17%
Magnesium 47mg 11%
Potassium 821mg 17%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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