American · dinner, lunch
Cast-Iron Braised Chuck Roast
Video by Carnivore Quest on YouTube · Open on YouTube
- Carnivore
- Low carb (0 g net carbs) but not keto: 58% of the energy is from fat, and keto meals get about 60% or more
- Gluten-free ingredients
- Dairy-free
- Nut-free
Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.
A cheap, well-marbled cut made tender with nothing but salt and water. Each serve gives about 60 g of protein and is a rich source of zinc, iron and vitamin B12, with no added oil or sugar.
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Ingredients 3
Method
Tap a time to watch that step in the video.
- Heat the oven to 180°C (350°F). Warm a large cast-iron pan slowly, starting on low and turning it up to high over a few minutes. 2:10
- While the pan heats, salt the chuck roast generously on every side. 2:21
- When the pan is smoking hot, sear the roast a few minutes per side, edges included, until a deep salty crust forms. Turn off the heat. 2:42
- Let the pan cool for about 2 minutes so the water won't boil over, then pour 3 cups of water in around the meat. 3:34
- Cover loosely with foil or an upturned tray so some steam can escape, and bake about 2¾–3 hours, checking after 2 hours, until the meat pulls apart with a fork. 4:05
- Slice or pull into chunks and serve with the rich pan juices spooned over. 5:13
Tip. Serves 6 (our estimate for a 1.6 kg roast). Keep leftovers in their juices for up to 4 days; the jus is rich, so thin it with ¼ cup water when reheating. It also makes a dip for steaks and patties.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 6
Where the energy comes from one serve
- Net carbs 0%
- Protein 40%
- Fat 60%
Very low carb: under 10% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin B12 High176%
4.2 µg a serve, mostly from beef chuck roast (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Zinc High121%
13 mg a serve, mostly from beef chuck roast (100%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Selenium High97%
54 µg a serve, mostly from beef chuck roast (100%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B6 High33%
0.6 mg a serve, mostly from beef chuck roast (100%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Iron High26%
4.8 mg a serve, mostly from beef chuck roast (100%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Omega-3 High24%
0.4 g a serve, mostly from beef chuck roast (100%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Potassium Source10%
460 mg a serve, mostly from beef chuck roast (100%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Show the other 8
Magnesium9%
38 mg a serve, mostly from beef chuck roast (100%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin E7%
1 mg a serve, mostly from beef chuck roast (100%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Folate4%
18 µg a serve, mostly from beef chuck roast (100%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin K3%
3.6 µg a serve, mostly from beef chuck roast (100%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Calcium2%
32 mg a serve, mostly from beef chuck roast (99%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin D2%
0.4 µg a serve, mostly from beef chuck roast (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin A0%
0 µg a serve. Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin C0%
0 mg a serve. An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Carnivore Quest; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.