Slow Cooked Beef Brisket

Aim: Iron hit!

 

Title: Slow cooked beef brisket (Serves 6)

 

Per Serving:

Based on average nutritional values of ingredients, and using homemade stock. Actual values will vary.

Protein: 18g

Fat: 21g

Carbs: 3g

Kcal: 273

 

Ingredients:

  • 1kg rolled beef brisket

  • 1 tsp salt

  • 2 tsp olive oil

  • 1 red onion, minced

  • 3 garlic cloves, minced

  • 500g passata

  • 100g BBQ sauce

  • 2 tbsp honey

  • 2 tbsp Worcester sauce

  • 1 beef stock cube, in 300ml hot water

  • ½ tbsp. dried oregano

  • 2 tsp paprika

 

Introduction:

Athletes are often at higher risk of iron insufficiency due to higher red blood cell counts and turnover (iron is the critical oxygen carrying component of red blood cells) and sweat (iron is lost in sweat!). Red meat, such as beef, provides the richest dietary source of iron and therefore can be a valuable addition to an athlete’s diet.

 

This dish takes a long time to cook, but very little effort!! A great meal prep option, and also impressive enough for a dinner party!! Serve with salad and rice for a summery dish, and mash and greens in the depth of winter.

 

Enjoy!!

 

Cooking time:

  • 10-15 mins prep

  • 4 hrs cooking time

 

Method:

  • Preheat the oven to 125°c (fan oven).

  • Rub the brisket in the salt.

  • Heat the oil in a frying pan over a high heat, add the brisket and fry until browned on all sides.

  • Transfer to a casserole dish.

  • Add the onion and garlic to the frying pan, reduce the heat and fry until softened.

  • Add the remaining ingredients and bring to the boil.

  • Pour over the brisket, place the lid on the casserole dish and roast for 3 ½ hours, turning every ½ hour.

  • Remove from the oven, increase the oven heat to 220°c (fan oven).

  • Place the brisket in a roasting tin and return to the oven for 5-7 minutes, to crisp the fat.

  • Remove the brisket from the oven, leave to rest for 20 minutes, carve (or shred!) and serve.

 

 

Variations to consider:

  • Change up the flavours by adding mustard, dried mixed herbs, orange zest or chilli flakes to the brisket sauce

  • Instead of beef, use a shoulder of pork for a different source of red meat

© 2020 by Sinead Roberts
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