How to Cook Beef Chuch 7 Bone Roast
The first time I bought and prepared a 7-Bone beef chuck roast, I told the family to look out for the other 6 bones because I'd only found 1. It wasn't until the next time I prepared the same cut that I saw the label properly and realized that "bone" did not have an "s" at the end! In fact, this alternate name for a simple bone-in chuck roast is given because the shape of the single bone resembles the number seven! Usually I would shred this tender fall apart meat into chunks for easy serving, but I loved how the 7 shape looked so elegant against the homey rustic dish this time so I decided to take a few pictures and write up the recipe to share with you.
If you'd like to learn a little more about how this classic cut is created, here is a good overview from The Spruce Eats.
How to cook a 7-Bone chuck roast?
The first big challenge with this cut is it's size. As a large flat rectangle, it does not fit easily (if at all) in the typical vessels I would use to prepare a pot roast, like a covered dutch oven. The solution I came upon is to wrap it tightly in a double layer heavy duty aluminum foil, along with some root vegetables and aromatics. If you are concerned about the potential that aluminum could transfer into your food and be harmful to your health, simply place a layer of parchment paper between the foil and the food.
The second big challenge is the basic makeup of the roast. Because the 7-Bone roast is a cross section of the shoulder section, it includes some tender and some tougher muscles with connective tissue between them. A low temperature in the oven (I settled on 300° F) and a very long cooking time (at least 3 hours or as much as 5) will help to break that gristle down and also tenderize the tougher parts.
And then the third challenge is developing flavor. I accomplish that with a basic rub that is heavy on onion powder and that also includes a little bit of coconut sugar and some arrowroot starch which will help promote browning even in the moist environment inside the foil package and also thicken the juices that will release to make a nice glaze on the vegetables.
AIP Ingredient Notes
A lot of my clients who are transitioning to the elimination phase of the autoimmune protocol (AIP) worry that their food will taste bland and boring until they can reintroduce the seed and nightshade spices, but I can tell you from all of these years of developing recipes that are AIP compliant that it is entirely possible to build amazing flavor with the spices that we CAN have! Just make sure when you are buying your compliant spices like onion powder and dried herbs that they do not include any extra ingredients and come from a trusted company that verifies they are free from cross contamination with gluten.
7-Bone Pot Roast Recipe
Description
This pot roast and vegetables is a "fix and forget" dish. Any cut will do, but if you use a bone-in chuck roast, you can wow your family with the cool "7" shape that emerges.
For the rub
- 2 tablespoons arrowroot starch
- 4 teaspoons onion powder
- 1 teaspoon garlic powder
- 1–2 teaspoons coarse sea salt
- 1 teaspoon dried thyme
- 1 teaspoon coconut sugar (optional)
For the roast
- 1 (3-4 pound) bone-in chuck roast
- 2 small onions, quartered
- 1 pound carrots, peeled and cut into 1–2 inch pieces
- 1 pound white sweet potatoes or other root vegetable, peeled and cut into 1–2 inch pieces
- 2 bay leaves
- Preheat oven to 300° F.
- Combine all rub ingredients in a small bowl and then rub evenly over the meat.
- Place 2 pieces of heavy duty aluminum foil, each about 30 inches long, one on top of the other in a perpendicular manner inside a large roasting pan. Place a single sheet of parchment paper, similar in size, on top of the aluminum foil so the food does not need to come in contact with the foil.
- Place onions, carrots, sweet potatoes or other root vegetables, and bay leaves on top of parchment paper. Place seasoned beef roast on top of the vegetables.
- Fold foil over and crimp edges tightly over to enclose beef and vegetables within the foil.
- Place pan in oven and cook for 5 hours.
- Remove from oven and allow to cool for a few moments, then carefully unwrap and remove meat. Set aside on serving platter and allow to rest for 10 minutes.
- Use slotted spoon to remove onions pieces, carrots, and potatoes and add to serving platter. Discard bay leaves.
- Strain pan juices through a fine mesh strainer. If desired, use a fat separator to remove excess rendered fat.
- Pour 1/2 cup pan juices over meat and serve with the remaining pan juices on the side.
Notes
You will need 18-inch-wide heavy-duty aluminum foil and parchment paper for wrapping the roast.
- Prep Time: 15 mins
- Cook Time: 5 hours
- Category: Entree
Think this recipe takes too long? Then perhaps you'd prefer this recipe for Braised Beef Chuck Roast with Garlic Rosemary, made in the InstantPot.
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Source: https://gutsybynature.com/2020/08/11/7-bone-beef-chuck-roast-aip/
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