Slow Cooked Shredded Beef with Rice and Greens

The perfect slow cooker meal for busy winter nights, this recipe is packed with protein, balanced macros, and hearty flavor.

Ideal for Olympic weightlifters, CrossFit athletes, and anyone striving for a high-protein, macro-friendly diet, this dish is a convenient, dump-and-go option that keeps the whole family satisfied while supporting your performance and nutrition goals.

Winter is such a busy time for us — between the kids’ hockey schedule, ice skating practice, and full days of work, there’s not much time to think about dinner. That’s why I love this Slow Cooked Shredded Chuck Roast. I can throw it in the crock pot before the kids head off to school, and it cooks all day while we’re working. By the time we’re home, all I have to do is cook some instant rice, toss in a few veggies, and dinner is ready. I particularly love this meal as a post-training dinner on a cold night — the nourishing broth make it perfect for recovery after a long session.

It’s warm, comforting, and always a hit with the entire family!

I served this tender, flavorful shredded beef over a bed of greens with a heaping spoonful of instant rice — it hit the spot and was absolutely delicious! Note: We’ve also served this with egg noodles or fresh biscuits, and it was equally delicious! Feel free to adjust to your liking — if you prefer carrots or potatoes, I’m sure those would pair nicely too.

Ingredients

ingredients

• 3-4 lbs. chuck roast

• 1.5 tsp salt

• 1.5 tsp dried parsley

• 1.5 tsp dried basil

• 1 tsp garlic powder

• 1 tsp onion powder

• 1 tsp ground black pepper

• 2 tsp minced garlic

• 4 cups beef broth

• 1 cup frozen green peas

• 2 cups instant white rice (dry, uncooked)

• Mixed greens or arugula (about 4 cups for 4 servings)

Instructions

• Combine salt, parsley, basil, garlic powder, onion powder, and black pepper in a small bowl. Rub the chuck roast evenly on all sides with the seasoning mixture.

• Place the seasoned roast in a slow cooker. Pour in the beef broth and add the minced garlic. Cover and cook on low for 8 hours, or until the meat is fall-apart tender.

• Remove the cooked roast from the slow cooker and shred it using two forks. As you shred, remove any visible or excess fat. Return the shredded beef to the broth in the slow cooker.

• Stir in the frozen green peas, cover, and cook for an additional 5-10 minutes until the peas are warmed through.

• While the peas are warming, prepare the instant white rice according to the package instructions.

• To serve, start with a handful (about 1 cup) of mixed greens or arugula on a plate or bowl. Add a serving of cooked white rice (about 1/2 cup or 100 grams). Top with shredded beef and a spoonful of the broth for flavor.

Nutrition Information

per SERVING:

Serving Size: ~225 grams shredded beef + 100 grams rice + 1 cup mixed greens + 2 tbsp broth

• Calories 330

• Protein 30 grams

• Carbohydrates 20 grams

• Fat 12 grams

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hi, i’m katie!

As a former collegiate athlete and coach myself, I believe that nutrition is a vital component to athletic performance and can propel individuals closer to their goals.

I passionately believe that athletes perform best when well fed and supported. Having worked with national and international caliber athletes, it is my goal to make nutrition information accessible and available to all.

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