Marinated Roast Beef
February 17, 2020Categories: Main Dishes - Beef
This marinade is great for lean, less expensive cuts of meat, that normally would be tough and turns it into something truly special! Marinating the roast tenderizes the meat and imparts juiciness and flavor into beef roasts.
Prep time: 20 minutes Marinating time: 12 hours to 3 days Cook time: 1:00 to 1:30 hours Resting time: 20 minutes Makes: 4 to 6 servings Difficulty: Medium• Gluten free • Dairy free • Egg free • Grain free • Soy free •Calories: 438 kcal | Protein: 69 g | Total Fat: 10 g | Total Carbs: 19 g | Net Carbs: 17 g | Fiber: 2 g
Roasts are a great way to make a very impressive meal without a lot of effort. Leftovers can be used for meals another day, for sandwiches and made into soup.
Use all organic ingredients. Ensure all the dried spices are labeled certified gluten free and any packaged items are labeled gluten free.Pro tips for perfect Marinated Roast Beef:
Substitutions and Notes:
- Start with a hot oven. The high starting heat allows a delicious crust to form on the outside of the roast. Then the heat is dropped for the remainder of the time to cook the inside of the roast and keep it moist and juicy.
- The roast should be either placed on a roasting rack, or placed on top of a layer of sliced onions or even carrots and potatoes. Raising the roast off the bottom of the pan allows it to cook more evenly. Roasting the potatoes and veggies in the same pan creates heavenly rustic veggies, as they get smothered in the beef juices and the marinade.
The best kinds of roasts for this cooking method are:
- Spices: This recipe gives the option of using fresh or ground ginger, ground cinnamon or cinnamon sticks, and ground or whole cloves.
- Slicing Roast Beef: Always slice beef against the grain. This allows for more tender meat. For tougher cuts, such as those recommended below, slice the meat thinly.
- Sugar Free: You can replace the brown sugar in the marinade with any suitable sweetener that's allowed within your sugar free plan. You could also skip the sweetener all together and add 2 slices of fresh orange with the peel to the marinade.
- Top Blade Roast: a tender cut with a nice flavor, and is a good value.
- Eye of Round Roast: a leaner and tougher cut that has a bit less of a beefy flavor.
- Top Sirloin Roast: a tender, juicy and marbled cut - more suitable when you can get an economical one - a better quality one won't need to be marinated.
- Top Round Roast: a classic roast beef cut - more suitable when you find an economical one - a good quality one doesn't need to be marinated.
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Marinated Roast BeefMarinated roast beef for lean, less expensive cuts of meat, that normally would turn out tough. This roast turns it into something truly special! Marinating it tenderizes it and imparts juiciness and flavor.Prep time: 20 minutes Marinating time: 12 hours to 3 days Cook time: 1 to 1:30 hours Resting time: 20 minutes Makes: 4 to 6 servings Difficulty: Medium• Gluten free • Dairy free • Egg free • Grain free • Soy free •Calories: 438 kcal | Protein: 69 g | Total Fat: 10 g | Total Carbs: 19 g | Net Carbs: 17 g | Fiber: 2 g
• 2 to 3 pound Roast - eye of round, top blade, top sirloin, top round • 1/4 cup Brown sugar • 1/4 cup Sea salt • 3 tablespoons Fresh ginger, grated • 2 tablespoons Cracked black pepper • 1 teaspoon Ground cinnamon • 1/2 teaspoon Ground cloves • 1 cup Water • 3 cups Chilled waterOptional: • 2 Onions, sliced • Potatoes and carrots, prepped and chopped
Substitutions and Notes:
- Ginger: You can use 1 teaspoon ground ginger instead of the fresh ginger.
- Cinnamon: You can use 2 cinnamon sticks instead of ground cinnamon.
- Cloves: You can use 6 whole cloves instead of ground cloves.
- Sugar Free: You can replace the brown sugar in the marinade with any suitable sweetener that's allowed in your sugar free meal plan. You could also skip the sweetener all together and simply add 2 slices of fresh orange with the peel to the marinade in the pan.
- Mince the fresh ginger, if using. If using whole cinnamon sticks, break them into pieces.
- Combine 1 cup of water, brown sugar, salt, ginger, pepper, cinnamon and cloves in a saucepan over medium high heat. Cook for about 5 minutes, stirring constantly. You can turn down the heat a bit so it doesn't boil too fast.
- Remove from heat. Pour into a heat safe bowl, such as a metal mixing bowl. Add 3 cups of chilled water. Mix. The mixture should be somewhere near room temperature. It is better for it to be a bit cooler. You don't want it warm or hot. You don't want the meat to start cooking in the marinade. If it's still too warm, place it in the fridge until it's at room temperature.
- In a large sturdy zip lock back, pour in the marinade. Place the roast into the bag and ensure the roast gets moistened all over with the marinade. Push out most of the air and fold the excess plastic bag over onto the top and seal. Place in the fridge.
- Marinate the roast for at least 12 hours, and you can let it marinate up to 3 days. The longer it gets to marinate the more flavorful and tender it will be. You can flip the bag over if desired, twice per day, to redistribute the marinade.
- Remove the roast from the fridge about an hour before roasting, so it comes to room temperature. This allows the roast to cook more evenly.
- When you are ready to cook the roast, preheat the oven to 450 degrees F.
- Remove the roast from the bag and place it in a roasting pan. You can cook the roast in a roasting pan with a rack, or on a layer of sliced onions, or even on top of cut up potatoes and carrots. The main thing is that the roast is not sitting directly on the bottom of the pan. Roasting with potatoes and carrots really turns out the best overall flavors for your entire meal.
- Pour about 1/2 cup of the marinade over the beef and vegetables in the roasting pan. Discard the rest of the marinade, as it has had raw meat in it for several hours or days, and should not be reused.
- Place in oven and cook for 15 minutes. Reduce the heat to 325 degrees F.
- Roast to your desired doneness based on the time chart below. This type of less tender roast will turn out better at a lower doneness, such as Rare to Medium.
- Remove the roast from the oven and cover loosely with tin foil for about 20 minutes. The roast continues to cook while it's resting and the juices will more be more evenly distributed which allows for a better tasting and juicier roast.
- If you want to make gravy, then use the pan juices to make it while the roast is resting.
Slice the roast across the grain into thin slices and serve with potatoes and carrots, and gravy if you made some.
Note: Use all organic ingredients. Ensure all the dried spices are labeled certified gluten free and any packaged items are labeled gluten free.
* The USDA recommends steaks and roasts be cooked to 145 degrees F and then let to rest for at least 3 minutes. Be sure to check the temperature with a thermometer, as the color alone is not always a valid indicator - USDA Safe Meat Minimum Internal Temperature ChartTotal Roasting Times - Approximate Only
The exact amount of time will vary greatly depending on a number of factors, such as the cut and size of the roast and the accuracy of your oven. You will know it's done when the thermometer reads the desired doneness. Start checking the internal temperature after about 3/4 of the estimated time, and monitor it until it's done.
- Rare - 125 degrees F
- Medium Rare - 135 degrees F
- Medium - 145 degrees F
- Medium Well - 150 degrees F
- Well Done - 160 degrees F
Rare: Remove from oven when thermometer reads 115 degrees F. Rest for 20 minutes, and temperature will rise to 125 degrees F.
- 2 pounds - 0:50 to 1:00 hour
- 3 pounds - 0:55 to 1:05 hours
- 4 pounds - 1:05 to 1:15 hours
- 5 pounds - 1:10 to 1:20 hours
Medium: Remove from oven when thermometer reads 135 degrees F. Rest for 20 minutes, and temperature will rise to 145 degrees F.
- 2 pounds - 1:10 to 1:20 hours
- 3 pounds - 1:15 to 1:25 hours
- 4 pounds - 1:25 to 1:35 hours
- 5 pounds - 1:30 to 1:40 hours
Nutritional Information Per ServingMakes: 4 servingsCalories - 438Protein 63% | Fat 21% | Carbs 16%Protein69 gramsTotal Fat10 gramsSaturated3.9 gramsPolyunsaturated0.8 grams- Omega-30 grams- Omega-60.1 gramsMonounsaturated4.4 gramsTrans-Fats0.5 gramsTotal Carbs19 gramsNet Carbs17 gramsFiber2 gramsStarch3.1 gramsSugars13.6 gramsSugar alcohol0 gramsNutrition information on Feast for Freedom is provided as a courtesy and is approximate only. The recipes are calculated using the exact ingredients listed in the recipe (first choice when multiple options provided) and not including optional ingredients. If you are following a strict diet please note changing anything will cause the nutrition info to change. Please calculate your own nutritional information if you want it exactly to match what you make. Information calculated using Cronometer.
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