Slow Cooker Beef (or Lamb) with Onions and Gravy

There are some days I just need some comfort food. This easy slow cooker recipe definitely fits that description. It fills my kitchen with a savory aroma that just enhances my anticipation of enjoying this hearty and healthy meal at the end of a long day. The meat is so tender, it just falls apart! I recently learned the trick of sprinkling meat with a little baking soda to ensure perfect browning. It is optional, but it really works. I serve this meat and gravy dish over cooked riced cauliflower or, for even more nutrition, I choose a riced cauliflower-broccoli blend (as pictured). When covered with silky gravy, I never miss the starchy rice and, even more important, my post-meal blood sugar doesn’t spike. I’ve listed two options, using beef or lamb, and you will use either red wine and beef broth (for beef) or white wine and chicken broth (for lamb). There is a distinct difference in flavor, but both are equally delicious, so choose your favorite combination and enjoy!

Slow Cooker Beef (or Lamb) with Onions and Gravy

Makes 6 servings

2 pounds beef or lamb chunks (stew meat)

1 teaspoon salt

3/4 teaspoon baking soda

2 tablespoons coconut oil

1 onion, sliced into 1/2 rounds or chunks

1 teaspoon dried thyme

1/2 teaspoon black pepper, or to taste

1 cup red or white wine

2-3 cups beef or chicken broth

1/4 - 1/2 teaspoon Thick-It-Up (or xanthan gum)

6 cups cooked cauliflower rice (or cauliflower-broccoli rice blend)

Fresh parsley, chopped (optional garnish)

1. Toss together the meat, salt and baking soda. Allow to sit for a few minutes while you slice the onions and put them into the crock pot to cover the bottom. Heat up a heavy skillet over medium-high heat and add the coconut oil. Add beef or lamb to the heated skillet and brown all sides. Add the browned meat to the slow cooker. Sprinkle with thyme and black pepper.

2. Add 1 cup of wine to the hot skillet and deglaze the pan (red wine for beef or white wine for lamb). Add 2 cups of broth (beef broth for beef or chicken broth for lamb) and stir. Pour the liquid over the meat and onions in the crock pot. Add just enough additional broth to the crock pot until it almost covers the meat. Cook on low heat for 8 hours or on high heat for 4 hours.

3. About 10-15 minutes before serving, transfer the liquid from the crock pot to a large saucepan and bring to a simmer. While whisking, sprinkle the Thick-It-Up or xanthan gum over the liquid and whisk constantly until thickened into a nice sauce (use a tiny bit more or less Thick-It-Up or xanthan gum as needed to reach a gravy consistency). Add the sauce to the cooked meat and remaining ingredients in the crock pot and stir to coat the meat. Serve over the cooked cauliflower rice. Sprinkle with chopped parsley, if desired.

Nutritional Information per serving (including 1 cup of cooked cauliflower rice): 323 calories, 8.4 g carbohydrates (2.5 g dietary fiber, 3.5 g sugars), 11 g total fat (5.1 g saturated fat, 0 g trans fat), 82 mg cholesterol, 825 mg sodium, 54.8 mg calcium, 365 mg potassium, 4 mg iron, 7 mg Vit A, 43 mg Vit C, 40 g protein. Net carbs per serving: 5.9 grams

Photo and recipe by Kathy Sheehan, copyright 2018

All rights reserved. Please do not duplicate without the author’s permission.

Lamb Chops with Orange, Rosemary and Butter Sauce

I'm celebrating tonight after a good doctor's visit that brought excellent news!  My lab results show that the changes I've made in my diet to reduce carbs combined with moderate protein and increased fat over the past five months are working.  My A1c dropped to 5.8 and I'm being taken off all diabetic medication!  This is a special recipe for a special occasion.  Lamb can be a bit pricey, but if you choose a shoulder blade instead of a the smaller chop, you'll save money and get a tasty cut of meat.  Ever since experiencing lamb during a trip to Iceland a few months ago, I've fallen in love!  Honestly, the best free range lamb on the planet comes from Iceland.  I was thrilled to see Icelandic lamb available for a limited time at my local Whole Foods Market.  I had to create the best recipe, since it's a rare treat, and this definitely meets with my approval.  If you can't get good lamb, this sauce is equally delicious over pork chops or chicken.

Lamb Chops with Orange, Rosemary and Butter Sauce

Makes 2 servings

2 shoulder blade lamb chops (about 6 oz each)

Salt and pepper

onion powder

1 tablespoon ghee or butter*

1 teaspoon orange zest

2 tablespoons freshly squeezed orange juice

1/4 cup chicken stock*

2 tablespoons high fat coconut milk or heavy cream*

1 teaspoon chopped fresh rosemary (or 1/2 teas dried)

1/4 teaspoon xanthan gum or low carb Thick It Up thickener (or 1/2 teas cornstarch or arrowroot)

1. Generously season the chops with salt and pepper, and lightly sprinkle with onion powder; set aside.

2.  In a heavy saucepan, melt the ghee or butter over medium heat.  Add the chops and cook, without turning, for at least 5 minutes.  When browned, turn and continue cooking for another 3 minutes.  Cover and cook for 2-3 minutes or until done to your taste.

3.  Meanwhile, zest the orange and chop the rosemary; set aside.  Cut the orange and squeeze 2 tablespoons of the fresh juice into a small bowl.  Add the stock and coconut milk to the juice; stir until blended.

4.  When the lamb chops are done, remove them to a serving plate.  Add the juice and stock mixture to the pan and whisk.  Add the zest and rosemary.  While whisking (important), sprinkle the xanthan gum into the sauce and stir until thickened.  (In order to prevent the xanthan gum from lumping, I use a small shaker top bottle and lightly sprinkle it while whisking vigorously.  Do not add it all at once because it might turn lumpy.  If using cornstarch or arrowroot, stir into a tablespoon or two of chicken stock until smooth, then add to the sauce in the pan.)

5.  Divide the butter sauce equally over the two chops and serve immediately.

Nutritional information per serving: 500 calories, 3 g carbohydrate (0.3 g dietary fiber, 1.9 g sugar), 37.6 g total fat (17.2 g saturated fat, 0 g trans fat), 144 mg cholesterol, 344 mg sodium, 59.2 mg calcium, 490 mg potassium, 35.4 g protein.  Net carbs per serving: 2.7 grams

* For those with food allergies: To create a dairy free version, use ghee (clarified butter) and coconut milk.  If gluten is a problem for you, choose a certified gluten free chicken stock.

Recipe by Kathy Sheehan, copyright 2014