If you want to cook a rump roast in a Crock-Pot, here's a healthy recipe you can follow, as well as some tips to help you make sure your Crock-Pot rump roast doesn't get too dry. The recipe is easy; all you have to do is throw some veggies, broth and pan-fried rump roast in the slow cooker.
Tenderizing Rump Roast in a Crock-Pot
Rump roast is part of the round cut of beef from the back half of the cow. University of Nebraska–Lincoln Animal Science states that meat from the rump is moderately tender and should therefore be cooked in moist heat to get it soft and juicy.
Cooking the rump roast in a slow cooker is perfect because you need to add liquid to the slow cooker, and it uses a combination of direct heat and trapped steam to cook the meat at very low temperatures, per the USDA Food Safety and Inspection Service.
The University of Wyoming Extension explains that moist heat breaks down the collagen in meat, helping you achieve fork tenderness. However, exposure to moist heat at high temperatures also causes the muscle fibers in the meat to shrink and toughen, so you need to find the right balance between the cooking time, temperature and amount of liquid.
It's important that you pay attention to whether the Crock-Pot rump roast recipe needs to be cooked on the high heat or low heat setting so that you don't accidentally cook it on the high heat setting for too long. Prolonged exposure to high heat will cause your rump roast to get tough and chewy.
The University of Wyoming also recommends filling the slow cooker until it is between half and two-thirds full. If it is less than half full, the meat could cook too quickly and become tough.
Crock-Pot Rump Roast Recipe
Try our Healthy Pot Roast recipe to cook your rump roast in a Crock-Pot. This recipe offers 42 grams of protein, 15 grams of carbs, 7 grams of fat and 290 calories per serving.
You will need:
- Lean beef: The recipe originally uses chuck roast, but any type of lean beef will do. The National Cancer Institute explains that rump roast is a lean cut of meat that is a healthy substitute for high-fat cuts. You will need about 4 pounds.
- Chopped veggies: The recipe calls for 1 cup of onions, 234 grams of carrots, 3 medium-sized white potatoes and 3 ounces of celery. Chop all the vegetables into bite-sized pieces. You can chop the celery a little finer.
- Broth: You will need about 16 ounces of beef broth.
- Seasoning: You can add salt and pepper, to taste. Keep in mind, however, that beef broth already has a significant amount of salt, so use it judiciously. You can also add any other sauces and seasonings of your choice.
Here's what you need to do:
- Pan-fry the roast (optional): Sprinkle a little salt and pepper on the roast and pan fry it over medium-high heat for about four minutes on each side until each side is browned. You can skip this step if you're short on time; however, it can help prevent the meat from getting too tough in the slow cooker.
- Put everything in the slow cooker: Place the veggies and the rump roast in the slow cooker and then add the beef broth on top.
- Let it do its thing: Cover the slow cooker and let it cook for eight to 10 hours.