Source: Joan Heath | Category: Entrees, Heart-Smart

Joan's Crock Pot Beef

Canola oil’s mild flavor makes it a great choice for recipes that you want the flavors of the ingredients to shine through and not be masked by a strong tasting oil.

Joan's Crock Pot Beef


  • 4 lb round eye or boneless blade pot roast 2 kg
  • 4 cloves garlic, minced
  • 2 Tbsp low sodium steak spice 30 mL
  • 3 Tbsp canola oil 45 mL
  • 2 onions, sliced
  • 2 1/2 cups sodium reduced beef stock 625 mL
  • 1/3 cup all-purpose flour 75 mL
  • 1/4 cup minced fresh parsley 60 mL


  • 1. Pat roast dry. In large, shallow dish, combine garlic and steak spice; rub all over roast. In large Dutch oven, heat 2 Tbsp (30 mL) of canola oil over medium-high heat and brown roast all over, turning with wooden spoon, about 8 minutes. Transfer to plate; set aside. Drain off fat in pan.
  • 2. Reduce heat to medium and heat remaining oil. Fry onions, stirring occasionally, until golden, about 4 minutes. Transfer onions to 24-cup (6L) slow cooker. Top with browned roast. Add beef stock to Dutch oven; bring to boil, stirring and scraping up brown bits. Pour over roast. Cover and cook on low until fork-tender, about 7 hours.
  • 3. Remove pot roast; cover and keep warm. Skim fat from pan juices. Whisk flour with 1/2 cup (125 mL) water, then whisk into slow cooker. Cover and cook on high until thickened, about 15 minutes. Sprinkle with parsley and serve with roast.


12 servings

serving size

4 oz serving

nutritional analysis

Per Serving

Total Fat10 g
Saturated Fat3 g
Cholesterol85 mg
Carbohydrates6 g
Fiber0 g
Protein46 g
Sodium160 mg