Part 36 (1/2)

On the morning of the day you want to serve the roast, drain off the marinade and put the roast in the slow cooker. Thinly slice the onion and put it on top of the roast. Pour the coffee over the roast and onion, put on the lid, set the cooker on low, and leave it alone for 8 hours for a smaller roast or up to 10 hours for a larger one.

When you're ready to eat, remove the roast from the cooker carefully because it will now be so tender it's likely to fall apart.

Scoop out 2 cups (480 ml) of the liquid and some of the onions and put them in the blender with the guar. Blend for few seconds and then pour into a saucepan set over high heat. Boil this sauce hard for about 5 minutes to reduce it a bit. Season the sauce with salt and pepper to taste (it's amazing the difference the salt and pepper make here; I didn't like the flavor of this sauce until I added the salt and pepper, and then I liked it a lot) and slice and serve the roast with this sauce.

Yield: If you use a 4-pound (1.8-kg), boneless roast, you'll get 12 servings If you use a 4-pound (1.8-kg), boneless roast, you'll get 12 servings Each with 3 grams of carbohydrates, a trace of fiber, and 34 grams of protein.

Warning: Do not try to make this with a tender cut of beef! This recipe will tenderize the toughest cut; a tender one will practically dissolve. Use inexpensive, tough cuts and prepare to be amazed at how fork-tender they get.

Balsamic Pot Roast Balsamic vinegar and rosemary give this pot roast an Italian accent.

3 pounds (1.6 kg) beef round, trimmed of fat 2 tablespoons (30 ml) olive oil 1 large onion, sliced 2 cloves garlic, crushed 1 cup (240 ml) beef broth 1 teaspoon beef bouillon concentrate cup (60 ml) balsamic vinegar teaspoon dried rosemary, ground 1 cup (240 g) canned diced tomatoes Guar or xanthan In a big, heavy skillet, sear the beef in the oil until browned all over. Transfer the beef to a slow cooker. Scatter the onion and garlic around the beef.

In a bowl, stir together the broth, bouillon, vinegar, and rosemary. Pour the mixture over the beef. Pour the tomatoes on top. Season with pepper. Cover the slow cooker, set it to low, and let it cook for 8 hours.

When the time's up, remove the beef with tongs and place it on a serving platter. Scoop the onions out with a slotted spoon and pile them around the roast. Thicken the juice left in the slow cooker with guar or xanthan and serve it with the beef.

Yield: 8 servings 8 servings Each with 42 g protein, 5 g carbohydrate, trace dietary fiber, 5 g usable Ginger Beef This is my favorite thing to do with a pot roast. It has a bright flavor full of tomato, fruit, and ginger.

3- to 4-pound (1.4- to 1.8-kg) boneless chuck or round roast, about 2 inches (5 cm) thick 3 tablespoons (45 ml) olive oil 1 small onion 1 clove garlic, crushed 1 can (14 ounces, or 410 g) diced tomatoes 1 tablespoon (1.5 g) Splenda 1 teaspoon ground ginger cup (60 ml) cider vinegar Place the oil in a large, heavy skillet and brown the roast in it over medium-high heat. When both sides are well-seared, add the onion, garlic, and tomatoes.

In a bowl, stir the Splenda and ginger into the vinegar and add that mixture to the skillet, stirring to combine.

Cover the skillet, turn the heat to low, and let the whole thing simmer for about 1 hours. Serve with the vegetables piled on top.

Yield: A 3-pound (1.4-kg) roast should yield at least 6 servings A 3-pound (1.4-kg) roast should yield at least 6 servings Each with 6 grams of carbohydrates and 1 gram of fiber, for a total of 5 grams of usable carbs and 47 grams of protein.

Yankee Pot Roast This old-time favorite is just as good as you remember.

2- to 3-pound (1.1- to 1.4-kg) boneless chuck roast cup (60 ml) olive oil 1 cups (420 ml) water, divided 1 medium onion, sliced 1 large rib celery, sliced 2 small turnips, cut into chunks 1 medium carrot, sliced cup (30 g) chopped fresh parsley 4 ounces (115 g) mushrooms, thickly sliced 1 teaspoon liquid beef bouillon concentrate teaspoon guar or xanthan gum Put the oil in a Dutch oven over medium heat and sear the roast in the oil until it's dark brown all over. Remove the roast from the Dutch oven.

Put cup (60 ml) of the water and the sliced onions in the Dutch oven and place the roast directly on top of the onions. Cover the Dutch oven, set the burner to low, and forget about it for 1 to 2 hours.

Remove the roast again-it'll be very tender and may break a bit-and add 1 cup (240 ml) of the water and the celery, turnips, carrot, parsley, and mushrooms. Put the roast back in on top of the vegetables and cover the Dutch oven. Let it simmer for another 30 to 45 minutes or until the turnip and carrot are soft.

Remove the roast to a serving platter and use a slotted spoon to pile the vegetables over the roast or in a separate bowl, as you prefer.

Put the last cup (120 ml) of water in the blender with the bouillon and guar and blend for 15 seconds or so until all the thickener is dissolved. Sc.r.a.pe the mixture into the Dutch oven and stir it around to thicken the gravy. Pour the gravy over the roast or put it in a gravy boat or pitcher and Yield: 6 to 8 servings, depending on the size of the roast. A 3-pound (1.4-kg) roast has 8 servings 6 to 8 servings, depending on the size of the roast. A 3-pound (1.4-kg) roast has 8 servings Each with 5 grams of carbohydrates and 1 gram of fiber, for a total of 4 grams of usable carbs and 28 grams of protein.

Pepperoncini Beef Pepperoncini are hot-but-not-scorching pickled Italian salad peppers. You'll find these in the same aisle as the olives and pickles. They make this beef very special.

2 to 3 pounds (910 g to 1.4 kg) boneless chuck pot roast 1 cup (120 g) pepperoncini peppers, undrained medium onion, chopped Guar or xanthan Place the beef in a slow cooker, pour the peppers on top, and strew the onion over that. Cover the slow cooker, set it to low, and let it cook for 8 hours.

When the time's up, remove the beef, put it on a platter, and use a slotted spoon to scoop out the peppers and pile them on top of the beef. Thicken the juices in the pot with the guar or xanthan. Add salt and pepper to taste and serve the sauce with the beef.

Yield: 6 servings 6 servings Each with 24 g protein, 3 g carbohydrate, trace dietary fiber, 3 g usable carbs. (This a.n.a.lysis is for a 2-pound [910-g] roast.) Sauerbrauten This cla.s.sic German pot roast takes advance planning, but it's not a lot of work and yields impressive results. Don't forget the Fauxtatoes (page 209) for that gravy!

4 pounds (1.8 kg) boneless beef round or chuck 1 cup (240 ml) cider vinegar 1 cup (240 ml) water onion, sliced 2 bay leaves 1 teaspoon pepper cup (6 g) Splenda 2 tablespoons (26 g) bacon grease or oil teaspoon ground ginger 1 cup (230 g) light sour cream (Use full-fat sour cream if you prefer, but it's no lower carb.) Guar or xanthan (optional) Pierce the beef all over with a fork. In a deep, non-reactive bowl (stainless steel, gla.s.s, or enamel), combine the vinegar, water, onion, bay leaves, pepper, and Splenda. Place the beef in the marinade and put the bowl in the refrigerator. Marinate the beef for at least 3 days, and 5 or 6 days won't hurt. Turn it over at least once a day, so both sides marinate evenly.

When the time comes to cook your Sauerbrauten, remove the beef from the marinade and pat it dry with paper towels. Reserve the marinade.

In a big, heavy skillet, heat the bacon grease or oil and sear the beef all over. Transfer the beef to a slow Scoop the onion and bay leaves out of the marinade with a slotted spoon and put them on top of the beef. Remove 1 cup (240 ml) of the marinade from the bowl and add the ginger to it. Pour this over the beef and discard the remaining marinade. Cover the slow cooker, set it to low, and let it cook for 7 to 8 hours.

When the time's up, remove the beef to a serving plate. Remove the bay leaves. Stir the sour cream into the liquid in the slow cooker and thicken it with guar or xanthan if you think it needs it. Add salt and pepper to taste and serve the sauce with the beef.

Yield: 10 servings 10 servings Each with 38 g protein, 3 g carbohydrate, trace dietary fiber, 3 g usable carbs. a.n.a.lysis does not include Fauxtatoes.

Lone Star Brisket The Texas BBQ Brisket Sauce on page 472 would be a natural with this.

2 pounds (910 g) beef brisket 1 teaspoon meat tenderizer cup (120 ml) oil cup (120 ml) cider vinegar 1 teaspoon chili powder 2 tablespoons (30 ml) Worcesters.h.i.+re sauce 1 teaspoon Splenda teaspoon pepper Wood chips or chunks, soaked for at least 30 minutes Sprinkle one side of the brisket with teaspoon of the tenderizer and pierce the meat all over with a fork. Turn it over and repeat. Put the brisket in a shallow, nonreactive pan.

Mix together the remaining ingredients. Reserve some marinade for basting, pour the rest over the brisket, and turn it once or twice to coat. Let the brisket marinate for several hours at least, and overnight is great.

At least 3 hours before dinner, set up your grill for indirect cooking (put the coals on one side of the grill or leave half the burners off on a gas grill). Add wood chips or chunks. Smoke the brisket for about 3 hours or until tender. Mop the brisket with the reserved marinade every half hour or so, using a clean utensil each time you baste.

Yield: 5 to 6 servings 5 to 6 servings a.s.suming 6, each would have 3 grams of carbohydrate if you consumed all the marinade-which you won't. Figure that you'll get no more than 1 gram of carb per serving, not including any finis.h.i.+ng sauce you might add; 26 grams of protein.

Bodacious Brined and Barbecued Beef Brisket Stand back when you say that! Most Americans have tried one form of brined brisket-corned beef. Well, this may be a brined brisket, but it ain't much like corned beef-it's hot and spicy and so yummy that adding sauce would be a sin. Eat it 2 pounds (910 g) beef brisket 2 teaspoons meat tenderizer 2 tablespoons (40 g) kosher salt 1 quart (960 ml) water 1 tablespoon (7.8 g) chili powder 2 tablespoons (3 g) Splenda 2 cloves garlic 1 tablespoon (16.5 g) tomato paste Bodacious Beef Brisket Rub (page 488) Bodacious Beef Brisket Beer Mop (page 489) Wood chips or chunks, soaked for at least 30 minutes Put the brisket on a plate, sprinkle one side with 1 teaspoon of the meat tenderizer, and pierce it all over with a fork. Flip it over and do the same to the other side with the remaining teaspoon of tenderizer. Let that sit a minute.

In a flat, shallow, nonreactive container just big enough to hold the brisket, dissolve the salt in the water (using warm water helps). Stir in the chili powder, Splenda, garlic, and tomato paste. Submerge the brisket in the brine-add just a little more water if the brisket isn't totally submerged. Let the brisket brine for 3 to 5 hours.

When brining time is up, pull out the brisket and sprinkle it liberally all over with the Bodacious Beef Brisket Rub. Set up your grill for indirect cooking (put the coals on one side of the grill or leave half the burners off on a gas grill). Add wood chips or chunks and smoke the brisket for a good 3 to 4 hours. Mop with the Bodacious Beef Brisket Beer Mop every half hour to 45 minutes, using a clean utensil each time you baste. When smoking time's up, slice the brisket thin across the grain and serve.

Yield: Figure 6 servings Figure 6 servings This was one of the hardest recipes to estimate the correct carb count for. The a.n.a.lysis comes up saying 19 grams of carbohydrate per serving, with 3 grams of fiber, but the vast majority of that is in the brine and the mop. I'm going to say about 6 grams of carb per serving, and I think that's actually high; 28 grams of protein.

Chipotle Brisket Our tester, who loved this recipe, halved it. You can feel free to do the same.

4 pounds (1.8 kg) beef brisket, cut into pieces if necessary to fit into your slow cooker 2 tablespoons (30 ml) olive oil 1 medium onion, thinly sliced 4 stalks celery, thinly sliced 4 cloves garlic, crushed 1 tablespoon (7.2 g) dry mustard 1 tablespoon (5.4 g) dried oregano 1 teaspoon ground c.u.min 2 teaspoons pepper 1 teaspoon salt or Vege-Sal 1 can (16 ounces, or 455 g) tomato sauce cup (120 ml) beef broth 1 teaspoon beef bouillon concentrate cup (60 ml) red wine vinegar cup (12 g) Splenda teaspoon blackstrap mola.s.ses 2 chipotle chiles canned in adobo sauce 2 bay leaves Guar or xanthan In a big, heavy skillet, brown the beef all over in the oil over medium-high heat. Transfer the beef to a slow cooker.

Add the onion and celery to the skillet and saute until softened. Stir in the garlic, dry mustard, oregano, c.u.min, pepper, and salt or Vege-Sal and saute for another minute or two. Transfer the mixture to the slow cooker.

In a blender or food processor, combine the tomato sauce, broth, bouillon, vinegar, Splenda, mola.s.ses, and chipotles and blend until smooth.

Put the bay leaves in the slow cooker and pour the sauce over the whole thing. Cover the slow cooker, set it to low, and let it cook for 12 hours.

When the time's up, remove the beef to a platter. Remove the bay leaves and thicken the sauce to taste with guar or xanthan. Serve the sauce over the beef.

Yield: 8 servings 8 servings Each with 41 g protein, 8 g carbohydrate, 2 g dietary fiber, 6 g usable carbs.

Good Low-Carb Slow Cooked Short Ribs This was one of the first recipes I adapted from Peg Bracken's I Hate To Cook Book I Hate To Cook Book, aka the World's Funniest Cookbook (and also one of the most useful). It was higher carb and wasn't originally a slow cooker recipe, but it adapted well to both!

3 to 4 pounds (1.4 to 1.8 kg) beef short ribs, frozen or thawed 1 can (8 ounces, or 225 g) tomato sauce cup (180 ml) water 2 tablespoons (30 ml) wine or cider vinegar cup (60 ml) soy sauce 2 teaspoons Splenda 1 large onion, sliced Guar or xanthan (optional) In a bowl, mix together the tomato sauce, water, vinegar, soy sauce, and Splenda.

Put the ribs in the slow cooker. Place the onion on top of the ribs. Pour the sauce over the onion and ribs. Cover the slow cooker, set it to low, and let it cook for 8 to 9 hours. (If you put the ribs in thawed, cut about 1 hour off the cooking time.) When the time's up, thicken the sauce with guar or xanthan if you prefer. (This recipe gives you tremendously tasty ribs in a thin but flavorful sauce-it's more like a broth. You can thicken it a bit with guar or xanthan, but I rather like it as it is.) Yield: 7 servings 7 servings Each with 61 g protein, 5 g carbohydrate, 1 g dietary fiber, 4 g usable carbs. (This a.n.a.lysis is for 3 pounds [1.4 kg] of ribs. The total carbs will vary with how much of the sauce you eat, because most of the carbs are in Asian Slow Cooker Short Ribs Look for black bean sauce in Asian markets or in the international aisle of a big grocery store. You'll only use a little at a time, but it keeps a long time in the fridge and adds authenticity to Asian dishes.

6 pounds (2.7 kg) beef short ribs 3 tablespoons (45 ml) oil 1 stalk celery, chopped cup (30 g) shredded carrot cup (80 g) chopped onion 2 tablespoons (12 g) grated ginger 6 teaspoons Chinese black bean sauce 3 teaspoons chili garlic paste 3 cloves garlic, crushed cup (60 ml) soy sauce 1 cup (240 ml) dry red wine 2 cups (480 ml) beef broth 1 teaspoon five-spice powder 1 tablespoon (1.5 g) Splenda Guar or xanthan In a big, heavy skillet, brown the ribs all over in the oil. Transfer the ribs to a slow cooker.