Crockpot Italian Roast Beef (Core Plan) Recipe
Category: Atkins diet recipes, Diet Recipes, Low Fat diet recipes, Protein diet recipes, South Beach Diet Recipes, Weight Watchers recipes
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This is a great meal served right out of the crock along side mashed potatoes and steamed vegetables, but it also works well sliced and served later for sanwhiches, subs and paninis. You may also fork shred the warm meat for use in burritos. I consider this one of the most useful “make ahead” dishes, because it is so versatile.
The resulting “au jus gravy” is absolutely delicious! It makes for great “French Dip” sandwhiches.
Servings: 8
Ingredients:
Olive oil spray, like PAM
2.5 Lb - 3.5 Lb beef Round or Rump roast (must be these very lean cuts to be "Core Plan")
1 packet "Good Seasonings" Zesty (or regular) Italian Dressing Mix (dry powder in pouch, unprepared)
1 can fat-free beef broth (I use only Campbell's original condensed "double concentrated", which is fat-free)
1 large yellow onion, thickly sliced
Optional (count as Flex Points):
Whole wheat tortillas for burrito
Crusty roll for French Dip
Whole grain bread for Panini
Directions:
Spray inside of 3.5 Qt crock with olive oil spray, or line with plastic Crock Pot liner.
Trim any visible fat from beef, then place the roast in the center of the bottom of the crock.
Sprinkle meat evenly with Italian dressing dry powder, to season.
Around and on meat, set thick onion slices (or quarters).
Pour broth against inside wall of crock, so as not to disturb the seasoning on the meat.
Cover and cook on LOW for 6 - 8 hours.
I do not like to overcook beef, so after 6 hours I insert an oven thermoter to determine when it is done
to medium rare.
Remove onions to small dish.
Remove roast to foil, seal loosely to allow it to cool if to be served as sliced beef.
Pour off liquid and refrigerate.
If shredding beef, return warm beef to crock and use 2 forks to shred meat (with or without onion).
1/3 C - 1/2 C of shredded beef = 1 serving
When liquid has cooled, skim off any fat from top. Divide into serving portions and refrigerate or freeze.
Meal Ideas:
Beefy Burrito -
Mix a serving of the shredded meat with a small amount of salsa verde.
Microwave to warm.
Heat a fat-free, low-carb, high-fiber, whole grain tortilla until soft.
Wrap meat in tortilla.
Top with optional toppings: fat-free sour cream, fat-free shredded cheese, lettuce, tomatoe
Wrap burrito style and grill on George Foreman style grill until toasted.
Panini:
Pre-heat George Foreman style indoor grill.
Re-heat thin slices of beef in microwave on medium.
Place the beef between two thick slices of whole grain bread,
with or without fat-free cheese.
Spray outside of bread with olive oil spray.
Toast and serve with heated Au Jus Gravy for dipping
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Tags: Core Plan, Crockpot, Main Dish, Make-Ahead, Slow Cooker, Weight Watchers
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