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(Makes about 6 servings, recipe created by Kalyn.)

I used a standard 3 1/2 quart Crockpot for this recipe.

• 3-4 pound boneless chuck roast
• 1-2 T steak rub (I used Szeged Steak Rub.)
• black pepper to taste
• 1-2 T olive oil (depends on your pan)
• 1/4 cup water to deglaze pan
• 2-3 large onions, peeled and thickly sliced
• 1 cup beef stock, reduced to 1/2 cup (can use a can of beef broth, but be sure to reduce it)
• 1/2 cup balsamic vinegar (I used Fini Balsamic Vinegar)
• 1/2 cup tomato sauce (You can substitute one can diced tomatoes, drained well. I might puree the tomatoes.)

1. Trim as much fat as you can from roast, and cut if necessary to fit into Crockpot. Rub meat well with steak seasoning and black pepper. Heat heavy pan with small amount of olive oil and brown roast well on both sides. This will take a few minutes; don't rush the browning step.
2. While roast browns put 1 cup beef stock in saucepan, bring to a boil and cook until reduced to 1/2 cup, then let cool slightly and mix in balsamic vinegar and tomato sauce. Peel onions and cut into thick slices. Deglaze pan with 1/4 cup water and add to sauce mixture.
3. (You can stop at this point and refrigerate browned roast, cut onions and mixed sauce ingredients and then put them in the Crockpot when you go to work in the morning. Don't refrigerate them in the crockery liner. Having the meat start out cold will add several hours to the cooking time, which will be good if you're cooking it all day while you're away.)
4. Place onions in bottom of Crockpot. Put meat on top of onions and pour beef stock mixture over. Set Crockpot to low and cook 6-8 hours, until beef is tender. The meat might be partly submerged in liquid after this much time. (If I am home, I might turn the meat once or twice.
5. Remove meat from crockpot and cover with foil to keep warm. Drain liquid from Crockpot and remove as much of the fat as you can with fat separator or skimmer. Cook down liquid by about 1/3, and serve sauce with meat and onions.

Note: If I wasn't making this for phase one, I might put some carrots in the bottom of the crockpot with the onions.

source: http://www.kalynskitchen.com/2007/01/how-to-make-pot-roast-in-crockpot.html

tags: low-carb, slow-cooker, crockpot

With the fat trimmed well and served with the onions, this pot roast is suitable for any phase of the South Beach Diet or any type of low-glycemic eating plan. This would taste great with something like Pureed Cauliflower with Garlic, Parmesan, and Goat Cheese for phase one. If you're not making it for phase one, I'd add some thickly-sliced carrots with the onions.