Testing Taste Buds out on this Gravy!

Eating low-fat meals can get a little dry sometimes. So, nothing wrong with adding a touch of gravy to give our taste buds a much-needed stimulation. To keep gravy on the healthy side, slip in some whole wheat without too much effort. Every little bite of fiber counts!

First Step:

• Buy a roast (London Broil has a low amount of marbling but can have a piece of fat attached, usually on one side.) Recommend leaving the fat on during cooking to provide a delicious flavor for the drippings.
  Note: Recommend not eating the fat, only use to flavor the gravy. Trim off any visible fat off meat after cooking.
• Refrigerate the meat and plan to cook it within one to two days.

Second Step:

• Select a frying pan, place a teaspoon of butter in it and turn the temperature on high.
• As the pan heats up, swirl the butter evenly around the center of the pan. (Throw tiny drops of water into fry pan; the spatting sound of water hitting hot fat will show the pan is ready.)

• Place roast in the hot fry pan; sear the meat on each side for a few seconds until golden brown. (Example: London Broil roast approximately two pounds and two inches thick.)

Third Step:

• Put browned meat into a preheated covered Crock Pot. (I prefer to use a Crock Pot rather than an Instant Pot because of more control over the cooking process.)
• Pour about 1/2 cup of water into fry pan while it is still hot; scrape and swirl to retrieve all drippings from frying.
• Pour into a small bowl, place in the fridge for later use.
• Once broth is cooled, the white fat top layer should be skimmed off the broth and discarded.

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Fourth Step:

• Cook and test with a steak thermometer or use a fork to check tenderness to achieve the right degree of preferred doneness.
• Once the roast reaches the desired temperature, put it aside on a platter.

Gravy Recipe:

First Step:

• Scrape Crock Pot bottom with a spatula to remove meat drippings.

Second Step:

• Pour collected drippings into a smaller fry pan. Mix in very quickly one tablespoon of whole wheat flour.

• At high to medium heat with a whisk, stir very quickly to remove lumps.
• Add more water as needed for desired thinness.
• Bring the gravy to a full boil; immediately remove from heat.
• Salt and pepper to taste.
• A delicious healthy gravy is now ready to serve!
• Recommend one to two tablespoons of gravy per serving.

Options:

1. Olive oil instead of butter.
2. Any favorite seasonings (in addition or instead of salt and pepper.)
3. Use this gravy technique for any meat, pork, poultry and seafood dish.
4. Use leftover gravy to flavor soups, stews and other meat gravy.