Monday, June 14, 2010
Tender Delicious Marinated Chuck Roast
Beef is one of the best absorbed sources of iron. It is often overlooked however, that red meat provides a total nutrition package. Beef is an important source of protein, with the B vitamins B1, B2, B3, B6 and B12, as well as the essential minerals, iron and zinc. Beef is a nutrient dense food, in other words, a small serving gives a large amount of important nutrients for health. Due to its high protein and fat content, it makes a satisfying meal (helping us feel full for longer), aiding weight control. The fat in beef from animals that have not received antibiotics and hormones, preferably grass fed, is an essential nutrient. It provides for the absorption of fat soluble vitamins and the formation of essential hormones, and is used as an energy source. More than half the fatty acids in beef are monounsaturated, the same type of fatty acids found in olive oil and championed for their heart-healthy properties. In addition, approximately one third of the saturated fat in beef is stearic acid, which is shown to have a neutral effect on blood cholesterol.
Marinated Beef Chuck Roast
3/4 Cup organic light Olive Oil
1/3 Cup organic Soy Sauce (organic is very important for this item, as you don't want to use soy sauce made from genetically modified soybeans. I know of no non-organic sources of soy sauce that don't use genetically modified beans. Watch Food Inc. to learn why it is vitally important for your health and weight control to avoid the use of genetically modified food.)
1/4 Cup organic Brown Rice vinegar
2 Tbsp. organic Worcestershire sauce
1 Tbsp. freshly squeezed organic lemon juice
1 Tbsp. organic Dijon or stone ground yellow mustard
1 Tsp. Celtic fine grind Sea Salt
1 Tsp. freshly ground Black Pepper
1/2 Cup chopped organic Cilantro
3 Organic garlic cloves, minced
2 Lb. minimum well marbled Chuck Roast from cows that have not been given antibiotics or hormones, at room temperature (Be sure to have the roast marinating while coming to room temperature. Room temperature makes the roast cook evenly, ensuring that the outside will not be overcooked while waiting for the inside to come to desired inside temperature. So marinate for 2 to 4 hours on the counter depending on size of roast. The rice vinegar and beef from animals that have had no antibiotics and hormones helps to keep any bad bacteria at bay while coming to room temperature. Using well marbled beef insures that this inexpensive cut of meat is tender.) This is what I like my cuts of beef to look like.
Combine the first 10 ingredients in a large resealable plastic bag and add the roast to it. As you close the zipper, remove any excess air, and lightly knead the bag to ensure even marinating. Allow roast to come to room temperature about 2 hours while marinating, turning bag over every half hour.
Using a broiling pan, put the roast in the oven on a rack that has been raised to about 5 or 6 inches from broiler coil with the oven turned to broil setting. Broil for 5 minutes per side to sear the meat, leaving the oven door ajar while broiling. Lower oven temperature to 325 degrees and move the rack to the middle position of the oven, and baste with marinade ocassionally until done. (It doesn't bother me to use the marinade that the roast was marinating in to baste with, once again, because of the bacterial killing presence of the vinegar.) Plan on 30 to 50 minutes per pound in the oven, or grill on the grill using the same manner I use for grilled salmon, cooking right on the grilling rack without the aluminum foil used with the salmon.
The next step is very important. When the roast is cooked to desired temperature, take the roast out of the oven and let rest for 10 minutes to allow the juices to distribute. This also helps to be sure that the meat is tender when you eat it. I always let my meat, fish, etc. rest before eating.