REMINDER

  • It’s a new month, it means we need a new goal on the goal board! The open is over with and we’ll be doing a nutrition challenge starting in May, so the focus this month is Nutrition.
  • Now that the open is over we have a monthly challenge, this one is simple- 5 Min AMRAP: Max Goblet squats 53/35
  • Bring a Friend Day is Thursday. All classes are FREE to try!

Pressure Cooker Pot Roast

  • Servings: 4-8
  • Time: 1 hour 45 minutes (Instant Pot), 5-9 hours (Slow Cooker)
  • Difficulty: Easy

INGREDIENTS

2-3 lbs boneless chuck roast (3-4 lbs bone-in)
1/2 tsp kosher salt
1/4 tsp black pepper
2 tbsp ghee
1 small yellow onion, chopped
1 clove garlic, minced
1 tbsp tomato paste
1 cup beef broth
1 cup chicken broth
1/4 cup red wine (1 tbsp red wine vinegar for Whole30)
1 tbsp Worcestershire sauce (fish sauce okay)

1 1/2 lbs red potatoes, cut into bit-sized chunks
1 lb carrots, cut into bite-sized chunks
8oz white mushrooms, cut in half
salt and pepper to taste

Instant Pot Instructions:

1. Season the roast liberally with salt and pepper. Add the ghee to the Instant Pot and press the “Sauté” button; wait for the ghee to heat up, about 2 minutes, then add the roast. Brown on one side, about 6 minutes, then flip and brown the other side, about 6 more minutes (you’ll know when each side is browned when it pulls easily from the stainless-steel pot). Remove the roast and set aside. Add the onion and sauté until softened, about 4 minutes, stirring often. Add the garlic and tomato paste, and stir together until aromatic, about 30 seconds; add the broths, wine, and Worcestershire sauce. Stir to combine and bring to a simmer, then add the roast and any accumulated juices.

2. Cover the Instant Pot and Press the “Stew/Meat” button, and set it on high pressure for 45 minutes. Once finished, the Instant Pot will automatically shift to “Keep Warm”; allow it to stay at that setting for 10 minutes, then use the quick-release valve on the lid to force-depressurize the rest.

3. Remove the lid and transfer the roast to a rimmed baking sheet and set aside. Add the potatoes, carrots, and mushrooms to the Instant Pot, re-cover with the lid, and set to “Stew/Meat” on high pressure for 6 minutes. As the vegetables cook, place the roast in the oven and broil until the top of the roast is crispy and some of its fat renders, about 4 minutes. Remove the roast and transfer it to a cutting board; loosely tent with tin foil to keep warm. Once the vegetables are finished, use the quick-release valve on the lid to force-depressurize the Instant Pot. Using a slotted spoon, transfer the vegetables to the baking sheet. Press the “Sauté” button on the Instant Pot to simmer, uncovered, and reduce the liquid; as that happens, place the vegetables in the oven and broil until browned, about 5 minutes, flipping and jostling the vegetables every couple of minutes.

4. Slice the roast and place it on a platter; add the vegetables to the platter. Once the liquid has reduced by about half, taste it and add salt and pepper as needed, then pour some of it over the roast and vegetables. Serve immediately with the sauce as a gravy.

Slow Cooker (Crockpot) Instructions:

1. Season the roast liberally with salt and pepper. Heat the ghee in a skillet over medium-high heat until shimmering, about 2 minutes. Add the roast and brown on one side, about 6 minutes, then flip and brown the other side, about 6 more minutes. Remove the roast and set aside. Reduce heat to medium and add the onion and sauté until softened, about 4 minutes, stirring often. Add the garlic and tomato paste, and stir together until aromatic, about 30 seconds; add the broths, wine, and Worcestershire sauce. Stir to combine, then transfer to a slow cooker; add the roast and any accumulated juices. Cover the slow cooker and cook until the roast is nearly tender, about 8 hours on low or 4 hours on high.

2. Once the roast is nearly tender, add the potatoes, carrots, and mushrooms to the slow cooker; increase the heat to high and simmer until the vegetables are just tender, about 10 minutes. Carefully remove the roast and vegetables from the slow cooker and transfer to a rimmed baking sheet. Transfer the sauce to a saucepan and bring to a simmer over medium-high heat; simmer until reduced by half, about 10 minutes.

3. As the sauce reduces, add the baking sheet to the oven and broil until the top of the roast is crispy and the vegetables are browned, about 5 minutes, flipping and jostling the vegetables every couple of minutes. Remove the roast and transfer it to a cutting board; allow to rest for 10 minutes. Transfer the vegetables to a platter and loosely tent with tin foil to keep warm.

4. Slice the roast and place it on a platter; add the vegetables to the platter. Once the liquid has reduced by about half, taste it and add salt and pepper as needed, then pour some of it over the roast and vegetables. Serve immediately with the sauce as a gravy.

** This method can be used with the Instant Pot’s “Slow Cooker” function, and you’ll be able to save on dishes by not having to use a skillet or saucepan; simply use the “Sauté” button on the Instant Pot for those two steps.

WEDNESDAY 4.14.21

A. “Long Haul”
20 Min AMRAP:
5 Clean and Jerk 185/125
10-12-14-16-18… Toes to Bar
200m Run
RX+ 205/135