Watch out - if you are hanging around the house while this cooks in your crockpot, carry a napkin to wipe your mouth because you will be drooling while you beg for it to hurry and finish cooking. It makes plenty, so be prepared for leftovers!
Great tip for those who hate scrubbing out their crockpots as much as I do: Reynolds Slow Cooker Liners. They run about $2.59 for four at Winn Dixie (so they'll be less than that at Wally) and worth EVERY PENNY! Cook, lift, toss!
1 boneless beef chuck roast 3-4 lb(the extra expense is worth the taste, and the fact that it will make so much!)
1 med onion, thinly sliced
1 cup ketchup (Heinz is my ketchup of choice)
1/4 cup lemon juice
3 Tbs Worcestershire sauce
2 Tbs brown sugar
2 Tbs cider vinegar
1 tsp salt
1/4 tsp pepper
1/2 tsp Liquid Smoke
Cut roast in half, place in 5 qt (my 3 qt did the job)slow cooker. Top with onion. Combine the next eight ingredients; pour over roast. Cover and cook on low 8-9 hours, or until the meat is tender. (Definitely DON'T over-cook!)
Remove roast and cool slightly. Shred meat with two forks. Skim fat from cooking liquid. Return meat to slow cooker and heat through. Using a slotted spoon, place 1/3 cup meat mixture on each roll.
This was a great meal for me nutritionally. No sugary or high-fructose sauces - just a little in the ketchup, and the meat was nice and lean. I removed a minimal amount of fat from the meat after cooking. And it tastes SO GOOD. I was sad when the last sandwich was gone, but we did have it for three days!
With this I recommend Merita Lite-Wheat rolls - they have less sugar and more fiber & protein than other choices I had. I served it with coleslaw mix from the produce section and used a light slaw dressing on it.
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