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Few meals are as hearty as slow-cooked beef smothered
in a red wine sauce. For this recipe, we used
a bottle of cabernet sauvignon, given its powerful
flavor that is able to withstand 3 hours in the
Crock-Pot. If you’re willing to part with a bottle
of Barolo, it is the ideal wine for this recipe.
However, since Barolo starts at around $30/bottle,
most of us would rather use a cheap but potent
cabernet.
Ingredients
3 ½ pounds boneless chuck roast
1 bottle cabernet sauvignon
2 large tomatoes, chopped
2 medium onions, coarsely chopped
2 medium carrots cut into ¼-inch thick slices
3 medium celery stalks cut into ¼-inch thick
slices
5 cloves garlic, chopped
Parsley, rosemary and thyme – 1 tsp each dry,
or ½ cup fresh parsley, 1 tbsp fresh rosemary
and 1 tbsp fresh thyme
Salt & pepper, to taste
Instructions
- Divide the roast into two fairly equal pieces
by splitting down the center, using the seam
of fat as a guide. Trim the excess fat, leaving
a thin layer above the meat. Pat the meat dry
with paper towels and coat generously with salt
and pepper.
- Brown the meat in a large nonstick skillet
over high heat in 1 tbsp olive oil. Remove the
browned roast, leaving the juices and oil behind,
and reduce heat to medium. Sauté the garlic,
onions, carrots, and celery together with the
tomato paste. Add the wine, tomatoes, rosemary,
thyme, and parsley. Increase heat to high and
bring mixture to a boil. Occasionally whisking,
boil for about 15 minutes, or until the vegetables
break down and the sauce thickens and reduces
to about 3 ½ cups. Season to taste with salt
and pepper.
- Transfer the meat and the sauce to a Crock-Pot,
cooking covered on high for 3 hours, turning
the meat with tongs every 45 minutes.
- After the roast is cooked, transfer it to
a cutting board and let it sit for about 5 minutes.
Cut the meat into ½-inch slices, and served
in deep plates with sauce poured over the sliced
beef.
Makes 4 servings.
Nutritional information
| |
Per Serving |
| Total Calories |
615 |
k/cal |
| Protein |
63 |
g |
| Total Carbohydrates |
18 |
g |
| Fiber |
4 |
g |
| Sugars |
8 |
g |
| Total Fat |
18 |
g |
| Saturated |
5.6 |
g |
| Monounsaturated |
8.4 |
g |
| Polyunsaturated |
1.0 |
g |
| Omega-3 |
0.9 |
g |
| Omega-6 |
0.1 |
g |
Tip: How to get the beef just right
For extra tenderness and juiciness, allow the
beef to cool slightly on the cutting board, and
cut it against the grain in long, diagonal pieces.
Food Fact: Cattle were domesticated earlier
than crops in Africa
Archaeologists have demonstrated that cattle
were domesticated as early as 9500 years ago in
the marginal environments of the Sahara. This
is a very early date, and it is particularly interesting
when compared to the date of the first domesticated
African plants, after 4000 years ago. Fiona Marshall
of Washington University concludes that people
during this time herded cattle because it provided
a predictable resource suitable for a highly mobile
lifestyle. There was just too much risk involved
in trying to cultivate in arid conditions. So
every time we have a nice helping of beef, we
can thank the folks in the Sahara who nearly 10,000
years ago figured out a way to produce food that
carries itself around.
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