Gentle Beef & Carrot Pot Roast
Chunks of lean braising steak pot-roasted with carrot, parsnip, swede, leek greens, thyme and bay in a simple, savoury gravy, with no onion.
makes 25 blocks, about 43p each
- Time
- 3 hr 10 min20 min prep · 2 hr 50 min cook
- Makes
- 25 blocks
- Cost per blockPer block
- 43p
- Calories per blockCalories
- 72 kcal
- Fibre per blockFibre
- 1.3g
Ingredients
- 800glean beef braising steak, fat trimmed, 5cm chunks
- 400gcarrots, thick chunks
- 250gparsnips, thick chunks
- 300gswede, 3cm chunks
- 100gleek greens, sliced
- 4 sprigsfresh thyme
- 2 leavesbay
- 30gcornflour
- 15mlgarlic-infused olive oil
- 2 cubesbeef stock cube
- 700mlwater
- 1gblack pepper
- 10gfresh parsley, chopped
Allergens: none of the 14 major allergens in the ingredients as listed. Check the labels on stock cubes, sauces and pastes, as brands vary.
Nutrition
estimated| 1 block | 3 blocks | |
|---|---|---|
| Energy | 72 kcal | 216 kcal |
| Protein | 7.2g | 21.6g |
| Carbs | 5g | 15g |
| Fat | 2.8g | 8.4g |
| Fibre | 1.3g | 3.9g |
| Salt | 0.43g | 1.29g |
Method
- Step 1: Pat the beef dry and season with the pepper. Brown it well in the oil in a casserole over a medium-high heat in two batches, then lift out. (12 min)
- Step 2: Lower the heat and soften the leek greens, scraping up the browned bits. (3 min)
- Step 3: Return the beef with the water, stock cubes, thyme and bay. Bring to a simmer, cover and cook at 150°C fan. (1 hour 30 min)
- Step 4: Add the carrots, parsnips and swede, cover and return to the oven until the beef falls apart and the vegetables are tender. (1 hour)
- Step 5: On the hob, stir in the cornflour mixed with 3 tbsp cold water and simmer until the gravy thickens. (2 min)
- Step 6: Break up the beef, remove the bay and thyme stalks and stir in the parsley. Cool and freeze in 70g blocks.
Serve it
Mashed potato and green beans · A jacket potato · Rice with steamed spinach
| kcal | protein | carbs | fat | fibre | salt | |
|---|---|---|---|---|---|---|
| Per block | 72 | 7.2g | 5g | 2.8g | 1.3g | 0.43g |
| Per 3 blocks | 216 | 21.6g | 15g | 8.4g | 3.9g | 1.29g |
Cook’s notes
- Slow cooker: brown the beef, then cook everything except the cornflour and parsley on Low for 8 hours. Thicken on the hob.
- Trim all visible fat, and check the stock cube for onion or garlic.
Serve it
Mashed potato and green beans · A jacket potato · Rice with steamed spinach.
This is general guidance, not medical advice. IBS triggers vary from person to person, so talk to your GP or a registered dietitian before changing your diet.
Freeze, reheat and serve
- Freeze
- Cool it within two hours, portion it into 70g blocks in a silicone tray, then bag and label them. It keeps for 3 months.
- Reheat
- Microwave 3 blocks, covered, for 1 minute, stir, then heat for another 1 to 2 minutes until piping hot all the way through. Or warm them in a pan with a splash of water. Never refreeze thawed blocks.
- A portion
- 3 blocks (210g) make a dinner for one adult: about 216 kcal and 21.6g protein before rice, bread or potatoes.
Gentle Beef & Carrot Pot Roast questions
Why add the vegetables halfway through?
The beef needs a good hour longer than the roots. Adding the vegetables later means they turn tender but keep their shape rather than collapsing into the gravy.
Can I use a whole beef joint?
A 1kg brisket or topside joint works. Brown it whole, braise for 2 hours before adding the vegetables, then slice or shred it into the gravy before freezing.
How do I make garlic-infused oil?
Most supermarkets sell it. To make your own, warm 2 sliced garlic cloves in 50ml olive oil over a low heat for 5 minutes, then strain out every piece of garlic. Keep it in the fridge and use it within 3 days.
Sauces that go with it
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Updated . Nutrition, costs and yields are estimates. Gluten-free assumes gluten-free stock cubes.