Written by Laura Rockow
March 9, 2014
The 7 bone chuck roast is a hearty meal that takes only minutes to prepare and slip into a low, slow oven and forget about it for a long time. Fix and forget. It’s a hearty dish, enough for a large family, or an excellent choice for a small family or couple to make and have left-overs for the week. It’s nutrient dense and full of collagen for healing. You can add bone broth and veggies to the left overs to make a quick soup.
First: Early in the day: season the roast with your favorite seasonings or simply sea salt and pepper. Place in a large roasting pan and brown in the broiler for a few minutes on each side. Remove from the oven. You can use same roasting pan tightly covered with heavy duty foil or move roast to a braising pan with a tight fitting lid. First, make a bed of large cut onions, carrots and celery. Add a cup of bone broth or water. Tightly cover and place in the oven at 300 degrees for 4 hours. (The roast pictured here is almost 7 lbs. If you have a much smaller roast, adjust the cooking time. About an hour per pound. 3 hours for a 3 pound roast, 4 hours for a 5 lbs roast. This roast was almost 7 pounds and was done in 4 hours. But don’t fiddle with it!! Cover tightly and leave it!
After cooking, meat will be fork tender and the bones will be easy to remove. Shred with two forks and serve with a salad and some cooked vegetables. Roasted parsnip/cauliflower mash would be an excellent side, or some simply baked yams popped into the same oven about an hour before the roast is finished.
Note: There are many crock pot recipes online for chuck roast if you can’t leave your oven on during the day.