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7 Bone Beef Chuck Roast with Veggies

Makes 6 Servings

Macros: 613 cal, fat 33g, carbs 29g, protein 54g, fibre 5g


For the rub

  • 2 tablespoons arrowroot starch

  • 4 teaspoons onion powder

  • 1 teaspoon garlic powder

  • 1-2 teaspoons coarse sea salt

  • 1 teaspoon dried thyme

  • 1 teaspoon coconut sugar (optional)

For the roast

  • 1 (3-4 pound) bone-in chuck roast

  • 2 small onions, quartered

  • 1 pound carrots, peeled and cut into 1-2 inch pieces

  • 1 pound white sweet potatoes or other root vegetable, peeled and cut into 1-2 inch pieces

  • 2 bay leaves


  1. Preheat oven to 300° F.

  2. Combine all rub ingredients in a small bowl and then rub evenly over the meat.

  3. Place 2 pieces of heavy duty aluminum foil, each about 30 inches long, one on top of the other in a perpendicular manner inside a large roasting pan. Place a single sheet of parchment paper, similar in size, on top of the aluminum foil so the food does not need to come in contact with the foil.

  4. Place onions, carrots, sweet potatoes or other root vegetables, and bay leaves on top of parchment paper. Place seasoned beef roast on top of the vegetables.

  5. Fold foil over and crimp edges tightly over to enclose beef and vegetables within the foil.

  6. Place pan in oven and cook for 5 hours.

  7. Remove from oven and allow to cool for a few moments, then carefully unwrap and remove meat. Set aside on serving platter and allow to rest for 10 minutes.

  8. Use slotted spoon to remove onions pieces, carrots, and potatoes and add to serving platter. Discard bay leaves.

  9. Strain pan juices through a fine mesh strainer. If desired, use a fat separator to remove excess rendered fat.

  10. Pour ½ cup pan juices over meat and serve with the remaining pan juices on the side

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