Overcome Your Gut + Digestive Issues With Ancestral Nutrition
Chuck Roast
This is one of my favorite dinners. When chuck roast is slow cooked and braised, the tough collagen and connective tissue is broken down which yields a mouthwatering, buttery, fall apart, and delicious roast.
Chuck meat comes from the front of the cow near the neck. Since the neck muscles are used a lot, there is more connective tissue making for a tougher cut of meat. If you were to try and quickly pan fry this cut, you would likely end up with a dry tough cut of meat. However slow cooking and braising effectively breaks down the tough collagen while still retaining moisture.
For this recipe it is optional to add root veggies. I usually just have the meat because it is so delicious on it’s own, but roasted veggies are excellent with the chuck roast as well. Anyways I hope you enjoy this recipe as much as I freaking love it!
With love from my kitchen to yours,
Kayley
P.S. If you would like to make homemade bone broth for this, I have a recipe for bone broth that you can check out here.
Chuck Roast
AuthorKayley O'Brien(Serves 6-8)
Preheat oven to 325 degrees Fahrenheit.
Heat 2 tsp bacon fat or oil/fat of your choice in a dutch oven, or large pot or pan (with at least 2 inch high sides) over medium-high heat. Season the roast with salt and pepper. Once hot, add the chuck roast and cook on each side for about 2 minutes till lightly browned. Transfer to a plate.
Add onions to the pan (still over medium-high heat) and sauté till lightly browned, about 4 minutes. Then add garlic and cook for another minute. Stir occasionally as the onions and garlic cook. Return the chuck roast to the pan, add the bone broth, red wine vinegar, thyme, and rosemary. Bring to a boil. Cover with a lid, foil, or a baking sheet and bake for 2 hrs.
After 2 hrs, add the veggies, if using. Season with salt and pepper, stir them in, and make sure to coat the veggies with the juices/broth in the pot. Return to oven for about another 1 1/2hrs till the veggies and meat are fork tender. If not using veggies, after 2 hrs, continue to cook your roast for another 1 1/2 hrs so 3 1/2 hrs total.
Once done, remove from oven and let cool for 10 minutes. Then cut the roast into chunks or shred with two forks. Serve and enjoy. Store leftovers in a tuperware in the fridge. To reheat leftovers, place chuck roast in a pan with a splash or water. Cook covered over medium-high heat for a few minutes till warm.
Ingredients
Directions
Preheat oven to 325 degrees Fahrenheit.
Heat 2 tsp bacon fat or oil/fat of your choice in a dutch oven, or large pot or pan (with at least 2 inch high sides) over medium-high heat. Season the roast with salt and pepper. Once hot, add the chuck roast and cook on each side for about 2 minutes till lightly browned. Transfer to a plate.
Add onions to the pan (still over medium-high heat) and sauté till lightly browned, about 4 minutes. Then add garlic and cook for another minute. Stir occasionally as the onions and garlic cook. Return the chuck roast to the pan, add the bone broth, red wine vinegar, thyme, and rosemary. Bring to a boil. Cover with a lid, foil, or a baking sheet and bake for 2 hrs.
After 2 hrs, add the veggies, if using. Season with salt and pepper, stir them in, and make sure to coat the veggies with the juices/broth in the pot. Return to oven for about another 1 1/2hrs till the veggies and meat are fork tender. If not using veggies, after 2 hrs, continue to cook your roast for another 1 1/2 hrs so 3 1/2 hrs total.
Once done, remove from oven and let cool for 10 minutes. Then cut the roast into chunks or shred with two forks. Serve and enjoy. Store leftovers in a tuperware in the fridge. To reheat leftovers, place chuck roast in a pan with a splash or water. Cook covered over medium-high heat for a few minutes till warm.
Notes
Nutrition:
| Ingredients | Calories | Fat | Carbs | Protein |
| 1 tsp bacon fat | 39 | 4.3g | 0g | 0g |
| 4.5 lbs raw chuck roast, lean & 1/8″ fat | 4906 | 361.7g | 0g | 385.6g |
| 1/2 large onion (130g) | 57.4 | 0.3g | 13.3g | 1.8g |
| 2 cups bone broth | 82.6 | 0.6g | 1.2g | 18.8g |
| Total (Serves 6-8) | 5,085 | 366.9g | 14.5g | 406.2g |
| 1 serving (1/6 th) | 847.5 | 61.2g | 2.4g | 67.7g |
| 1 serving (1/7th) | 726.4 | 52.4g | 2.1g | 58g |
| 1 serving (1/8th) | 635.6 | 45.9g | 1.8g | 50.8g |
Notes:
* Nutrition is based on the products I use. I provide a nutrition table so that you can quickly check to see if your food products match or so that you can easily calculate the nutrition for any changes you want to make to the recipe. I think this helps if you have very specific diet goals and/or fitness and/or health goals. I also wanted you to be able to see exactly where I get the numbers for my nutrition facts so that you can see that they are reliable and learn more about macro breakdowns of food.
* I only calculated 1/2 the bacon fat because a lot of it sticks to the pan and isn’t consumed
Works Cited
1. Calorie King. https://www.calorieking.com/ Accessed 18 May 2020.
2. Nutritionix. Gladson. https://www.nutritionix.com/ Accessed 30 May 2020.
3. Eat This Much. https://www.eatthismuch.com/ Accessed 29 May 2020.
2 Comments on “Chuck Roast”
About Kayley
Kayley is a certified gut health nutrition coach who helps people to overcome their chronic gut and digestive issues at the root using the principles of ancestral nutrition and holistic health. (Continue Reading Here)
Hi Kayley,
I, too, like the flavor of chuck and in burgers as well. Your Blog is a treat – love the pictures.
Happy to see you are still doing what you love. Hope you and your family well during this unimaginable pandemic. xoxo
Lyda Dye
Thanks Lyda! That means a lot! I’ve never had chuck in burgers before, that sounds good though! And thank you, we are doing well. I hope you and your family are as well! Nice to hear from you!