- 2 tablespoons olive oil
- 3-pound pot roast
- Salt and pepper to taste
- 1 tablespoon jarred minced onion or 2 teaspoons garlic powder or 2 cloves of minced fresh garlic
- 2 onions, quartered
- 8 to 10 baby carrots
- 1/2 cup low-sodium beef broth
- 1 bottle barbeque sauce (approximately 18 to 24 ounces)
- In a large heavy-duty pot, heat oil on medium-high until very hot.
- Using paper towels, dry off both sides of the roast, then salt and pepper both sides to taste.
- Place roast in the pot and leave undisturbed for 4 to 5 minutes, then flip over and repeat for other side.
- Remove roast and put into a large bowl.
- Turn burner to medium. Add garlic to the pot, then onions and carrots. Stir for one minute and cover for 2 to 3 minutes.
- Remove the cover and add 1/2 cup broth. Gently stir and scrape the bottom of the pot to loosen any remaining fond. Pour over roast and allow to cool.
- Once cool to the touch (approximately 20 to 30 minutes), place roast, vegetables, all juices and remaining broth in a freezer bag. Place in freezer.
- Two to three nights before cooking, remove from freezer and place in a bowl in refrigerator to thaw.
- Place thawed roast in slow cooker with vegetables and broth. Cook on low for 8 to 10 hours or high for 4 to 5 hours.
Nutrition information per serving: 570 calories; 34 g fat; 30 g carbohydrates; 34 g protein; 1 g fiber; 800 mg sodium