The Keto Kitchen

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Recipe

One-Pan Mediterranean Chuck Roast

Slow-roasted, shredded chuck roast with garlic, sun-dried tomatoes and tomato sauce — made in one pot with minimal prep. It’s a high-protein, versatile base for rice bowls, tacos, stuffed peppers or soups and requires just about 10 minutes of hands-on work.

By keto

One-Pan Mediterranean Chuck Roast

Time235 min·Serves4

Ingredients

2 ½ lb1.1 kgchuck roast

1–1 ½ tspkosher saltor generous pinches

½ tspfreshly ground black pepper

1 ½ tbspsweet paprika

1 ½ tbspdried thyme or dried oregano

½ tspcayenne pepper

5–6garlic cloveswhole

6oil-packed sun-dried tomatoesfinely diced

¾ cup180 mlbone broth

— keto

½ cup120 mltomato sauce

1medium sweet potato (optional)peeled and diced; optional — you can substitute carrots, parsnips or omit for lower carb

3 tbspmayonnaisefor sauce

1 tbsptomato pastefor sauce

1garlic cloveminced; for sauce

1small lemonZest and juice; for sauce

1 pinchsaltfor sauce

Fresh parsleychopped; for garnish

Cooked rice (optional)high-protein or low-carb; or other sides, for serving; optional

Method

I

Preheat oven to 350°F (175°C).

II

Season the chuck roast on all sides: rub with 1–1.5 tsp kosher salt, 1/2 tsp black pepper, 1.5 tbsp sweet paprika, 1.5 tbsp dried thyme or oregano, and 1/2 tsp cayenne pepper.

III

Place the seasoned roast in an oven-safe pot or baking dish with a lid.

IV

Add 5–6 whole garlic cloves and the 6 finely diced oil-packed sun-dried tomatoes around the roast.

V

Pour 3/4 cup bone broth and 1/2 cup tomato sauce into the dish around (not over) the roast so the spices and tomatoes stay on the meat.

VI

Cover the dish and roast low and slow in the oven at 350°F (175°C) for about 3 hours (see tip for larger roasts).

VII

After the initial roast, remove the dish from the oven. Use two forks to shred the beef in the pan and mix it well with the cooking juices/drippings.

VIII

If using a root vegetable like sweet potato, fold the diced sweet potato (or carrots/parsnips) into the shredded beef, distributing evenly.

IX

Increase oven temperature to 425°F (220°C). Return the uncovered dish to the oven and bake an additional 40–45 minutes, until vegetables are tender and edges develop some color/crispness.

X

Meanwhile make the quick lemon-tomato sauce: whisk together 3 tbsp mayonnaise, 1 tbsp tomato paste, 1 minced garlic clove, the zest and juice of 1 small lemon, and a pinch of salt.

XI

Serve shredded beef with rice or preferred sides, top with chopped parsley and a spoonful of the lemon-tomato sauce.

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