Day 6 Dinner: Braised Beef Roast + Onions & Garlic & Green Beans
Prep Time:
10 minutes
Cook Time:
2.5-3 hours
Serves:
1
Level:
Intermediate
About the Recipe
Fall-apart tender beef chuck roast slowly braised with garlic and onions, paired with steamed green beans for a satisfying, low-carb meal loaded with flavor and healthy fats.
Ingredients
Braised Beef Chuck Roast:
8 oz beef chuck roast (bone-in or boneless)
1 tablespoon bacon grease or lard (for searing)
¼ small onion, sliced thinly (optional, omit for strict carnivore)
2 garlic cloves, smashed or minced
1 cup beef broth (homemade or store-bought with no additives)
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
½ teaspoon smoked paprika (optional for extra depth)
Steamed Green Beans:
1 cup green beans (fresh or frozen)
1 tablespoon butter (grass-fed preferred)
Pinch of sea salt
Pinch of freshly ground black pepper
Preparation
Prepare the Chuck Roast:
Preheat Oven: Preheat oven to 300°F (150°C).
Season the Roast: Pat the chuck roast dry with paper towels. Season generously with sea salt, black pepper, and smoked paprika (if using).
Sear the Roast:
Heat bacon grease or lard in a Dutch oven or oven-safe skillet over medium-high heat.
Sear the roast for 3-4 minutes on each side until a deep brown crust forms.
Remove the roast and set aside.
Braise the Beef:
Sauté Onions & Garlic:
In the same skillet, add sliced onions and garlic.
Sauté for 2-3 minutes until the onions soften and become fragrant.
Deglaze with Broth:
Pour in 1 cup of beef broth, scraping up any browned bits from the bottom of the pan for extra flavor.
Return Roast to Pot:
Place the seared roast back in the pot.
Cover with a lid or foil and transfer to the preheated oven.
Braise Until Tender:
Braise for 2.5 to 3 hours, or until the meat is fork-tender and easily shreds.
Check halfway through cooking and baste with pan juices if necessary.
Prepare the Green Beans:
Steam Green Beans:
Bring 1 inch of water to a boil in a pot.
Add green beans to a steamer basket, cover, and steam for 4-5 minutes until tender and bright green.
Add Butter & Seasoning:
Transfer steamed green beans to a bowl.
Toss with butter, sea salt, and black pepper for added richness.
Assemble & Serve:
Plate Roast & Green Beans:
Slice or shred the braised beef and plate it alongside the steamed green beans.
Spoon extra pan juices over the roast for added moisture and flavor.
Optional Garnish:
Garnish with fresh thyme or parsley if desired.
Ways to Make it Budget Friendly:
Buy Chuck Roast in Bulk: Purchase a larger chuck roast and portion it into smaller servings to freeze for future meals.
Use Frozen Green Beans: Frozen green beans are often cheaper and retain their nutrients when steamed.
Stretch with Extra Broth: Add more broth and shredded roast to create a budget-friendly soup or stew for future meals.
Reuse Pan Juices: Save the pan juices as a flavorful base for gravies or sauces to accompany future meals.
Save Garlic Skins for Broth: Use garlic skins and onion ends to enhance the flavor of homemade beef broth.
Batch Cook for Meal Prep: Double the recipe and refrigerate or freeze leftovers for easy reheating.
Quick Flavor Boost Options (Optional):
Garlic Butter Drizzle: Melt garlic butter over the green beans for extra richness and depth.
Lemon Zest & Thyme: Add fresh lemon zest and thyme to the green beans for a burst of freshness.
Balsamic Glaze Finish: Drizzle a sugar-free balsamic glaze over the braised beef for tangy contrast.
Chili Flakes for Heat: Sprinkle red pepper flakes over the green beans for a spicy kick.
Parmesan Crumble: Add grated Parmesan over the green beans for a nutty, salty finish.
Rosemary & Paprika Rub: Add a sprinkle of rosemary and smoked paprika to the beef before searing for extra aroma.
Recipes Created by BloodSugarChef.com
Meal Plan by American Diabetes Society