Monday, January 7, 2013

Dukan Rump Roast (it's Paleo - ish too!)

Juicy Rump Roast

We loved this recipe!

The male half doesn't like to eat much meat these days, but he really enjoyed this rump roast.  As we combed the internet for Paleo recipes, we saved the Domestic Man's Perfect Eye of Round Roast recipe.  Wow, lean, inexpensive meat can be tender?  Yes, it can -- but the leftovers weren't as tender as the first meal we had from the roast.

We actually ended up with a Rump Roast -- couldn't find Eye of Round at any of the markets near us, only round steak but it was only about a pound.  We made two mistakes -- the first being we opened the oven because our roast fell over in the pan and the second being we took the roast out 10 minutes early -- so, our roast was a little underdone.  We bought a meat thermometer...but a cheap one and it's going in the trash since it didn't work :-(  The other issue with our oven is, it's our landlady's oven and it's probably as old as me or older -- it cooks unevenly, it's hard to bakes cakes or anything in that oven.  We turned the oven back on after realizing it was undercooked and followed the Domestic Man's instructions of 325 degrees Fahrenheit for 10 minutes and cooked it to a medium rare (which is what I like).

We'll probably try this again.  It wasn't fatty, it was tender and juicy...but as mentioned earlier, the leftovers ended up well done and tough.  So, if we do try this recipe again, we'll make it when we have company over.    It was a nice comfort type food to have without it being super fatty.  We made a gravy with the pan drippings, cornstarch and water because we were worried the roast would be dry - but in our opinions, it really didn't need it.  The seasoning on this roast and the juiciness was just perfect.

We're classifying this recipe as a Dukan and Paleo - ish recipe since we didn't use grass-fed beef.

We ate about half of the roast.  The male half had his with mashed potatoes and I had it as a pure protein meal.  The other half we used in a frittata and a stir fried shirataki noodle dish -- recipes to come.  Next time we'll try adding some carrots to the pan.

Serves 4-6
Prep Time: 35 minutes
Cook Time: 7 minutes per pound plus 2.5 hours with the oven off

2-8 lbs. rump roast or eye of round roast (we used 2.5 lbs)
1 t. kosher salt
1 t. black pepper
1/2 t. dried thyme
6 cloves garlic, minced

Mix together your seasonings then rub all over your cleaned roast (rinse and pat dry).  Leave your roast sit out for 30 minutes to allow it to come to room temperature before cooking.  Preheat your oven to 500 degrees Fahrenheit.  We don't have a roaster or a dutch oven, so we put our roast in a 9x13 baking pan lined with foil.  Place your roast in the oven and bake for 7 minutes per pound -- ours came out to 17.5 minutes.  Then turn the oven off and do NOT open the door.  Leave your roast in the oven for 2 1/2 hours -- if you follow instructions (not like us), your Eye of Round or Rump Roast should be perfectly cooked.

Take the roast out of the oven and use a meat thermometer to check the temperature, it should read between 130 and 150 degrees.  If it doesn't, do what the Domestic Man recommends and put it back in the oven at 325 degrees Fahrenheit for 10 minutes and check it every 10 minutes until it reaches 130-150 degrees.  Place your finished roast on a cutting board or plate and cover with foil and let it rest about 10 minutes before carving.

The Domestic Man says you can also roast the meat at 170 degrees for 2 1/2 hours.  Just remember, like our old, falling apart oven, results will most likely vary.

We had enough pan drippings to make some gravy with cornstarch but it wasn't necessary.  I had this by itself since I'm in the Cruise Phase of the Dukan Diet and it was my PP day.  The male half had his with broccoli since he's not trying to lose weight and he can do a PV day everyday.

Enjoy...we sure did!


  1. Your roast looks mouth watering delicious. I like the simplicity of your ingredients. I found this searching for grass fed roast recipes. This is one I'm going to make and serve to my family.

  2. Thanks, Janice. Hope your family enjoys it. We were hoping to use grass fed beef but couldn't get to Whole Foods. We're looking into buying grass fed beef in bulk with one of our friends here in Hawaii.