Nick’s Zone – Chuck-Wagon Brisket Pot Roast

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This is the first in a new series I am doing for CrossFit called “Nick’s Zone”. It will feature videos that are blocked out and balanced according to The Zone Diet.

While I use brisket in this preparation, you could easily use chuck, round or blade and get the same results. As I say in the video, look for the one labeled “Pot Roast” and you’ll be good to go. Most meat departments have a pot roast sticker they put on the tougher cuts that are good for low, slow and moist braises as are achieved with the slow cooker.

Okay. That’s all I’ve got for now. Make this one and get some turnips in your diet. We just don’t eat enough turnips nowadays, you know what I’m saying?

If you’re looking for something similar to this, you can check out any of my “It’s Not Gourmet” recipes, which are all slow cooker meals. One of my favorites is the Paleo Chicken Paisano’s. You can find the rest by clicking on the magnifying glass above and searching “It’s Not Gourmet”.

Have a great day and do your best to “Keep It Paleo!”

Your Pal,

Paleo Nick

Swingin’ Like a Wizard at CrossFit Blizzard

Chuck-Wagon Brisket Pot Roast

Ingredient List:

  • 3.5 pounds beef brisket
  • 6 cups turnips, large dice
  • 8 cups carrots, large dice
  • 8 cups onions, large dice
  • 4 cups celery, large dice
  • 1 quart chicken stock
  • 3 tablespoons kosher salt
  • 1 teaspoon black pepper
  • 1 tablespoon Italian seasoning
  • 1 tablespoon granulated garlic

Preparation Instructions:

  1. Season the brisket on both sides with half of the salt and pepper. (BONUS FLAVOR!!! – If you want some bonus flavor, sear off the brisket on all sides before adding to the slow cooker).
  2. Add half of the onions to a 6 quart slow cooker crock. Add the brisket, then layer in the rest of the veggies.
  3. Add remaining salt and pepper, Italian seasoning and granulated garlic.
  4. Pour chicken stock over the top to wash the herbs and spices into the mix.
  5. Place the cover on the slow cooker and cook on high for 8-10 hours or low for 10-12 hours.
  6. The brisket is done when it pulls apart easily as shown in the video.
  7. Divide into 10, 3-block portions and refrigerate for up to one week or freeze for up to 6 months.

“Keep It Paleo!”

Zone Breakdown:

Protein: (30)

We are starting with a 3.5 pounds of brisket.  We will loose about 8oz during cooking which will bring the post cooking weight to 46oz.  We know that fatty beef weights 1.5oz per block, therefore we have 30oz of protein from the Brisket.

Carbohydrate: (26)

We have 6 cups of Turnips.  With one cup weighing around 130g, we know that 188g equals on block, so therefore we will have 4 carb blocks from turnips

1 cup of carrots equals one block and since we are using 8 cups in this recipe, we will get 8 blocks form the carrots.

We are using a lot of onions in this pot roast, and therefore we are going to get a lot of carb blocks from it.  We know that 2/3 of a cup of raw onions equals one block, so with 8 cups in use, that gives us 12 blocks total.

Finally we are using 4 cup of celery.  2 cups equal one block therefore we have 2 blocks from celery.

Fats: (0)

We have no additional fats in this recipe.

Balancing Act:

We have a fairly balanced meal here with 30 protein blocks and 26 carb blocks.  It averages out to 10 3 – block meals with carbs and proteins.  We don’t have any added fats in this meal, but the brisket will fill you up quite well.  Make sure you add your extra fats in in different meals through out the day.

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