Are you craving a good juicy deli roast beef sandwich? But how can you have a low sodium deli-style roast beef? The sodium content in store brand processed of deli meat slices is astronomical. Furthermore when you pair it with processed bread, cheese and condiments. It skyrockets above my low sodium requirement to 1500 mg, for just a sandwich!
LOW SODIUM DELI-STYLE ROAST BEEF
|Typical sodium amount per serving||550mg|
|Sodium per 1/8″ slice||12mg|
|Calories per serving||50|
This oven roasted low sodium roast just may be the answer. It also may be sliced thick and served as a main course dinner. Or what we’re looking for, juicy thinly sliced meat for a mouth watering sandwich. Just by making it at home it also removes all the unpronounceable additives, coloring’s and preservatives for the win.
THE LOW SODIUM ROAST BEEF DIFFERENCE
You can see on the chart below the difference in the before and after results. When previously making a sandwich with the store bought. Before I would use six slices of the paper thin processed roast beef which totaled at least 1100 mg. Compared to just two slices of my low sodium roast, roughly 1/8″ thick, it is just 25 mg of sodium. Additionally just by substituting the other ingredients with my low sodium bread recipe, a NSA mustard and a mayonnaise alternative will cut the sodium content to almost a tenth! Though I do occasionally use a pepper jack cheese which has a higher sodium content to other cheeses. (gotta love pepperjack!) You could also further reduce it about 60 mg by using a Swiss cheese slice.
|Ingredient||Quantity||Sodium per Before||Total Before||Sodium per After||Total After|
|Deli Style Roast Beef||2||550 mg min / 3 slices||1100 mg||12 mg / 1 slice||24 mg|
|Bread Whole Wheat||2||105 mg / slice||210 mg||50 mg /slice||100 mg|
|Cheese||1||105 mg / slice||105 mg||105 mg||105 mg|
|Mustard||4||60 mg / tsp||240 mg||0 mg||0 mg|
|Mayo||2||105 mg / Tbsp||210 mg||0 mg||0 mg|
|Total||–||–||1955 mg||–||229 mg|
Cut and remove any extra fat that you do not desire. Mix and combine spices in a small bowl. Coat the outside of the roast with olive oil and liberally sprinkle spices on all sides of the roast. Lastly shake out about a teaspoon of Liquid Smoke over the meat. When coated allow the roast to come to room temperature for one hour before placing in oven.
COOKING THE ROAST
Preheat your oven to 500 ° F. After placing in the oven cook the meat for 20-25 minutes then reduce oven heat to 200° F. Continue cooking for approximately two to three hours while keeping an eye on your thermometer. This is a great dual probe alarm thermometer that I use that you can see on Amazon here*. Usually my preference for roast beef is fairly rare. Therefore, I cook it till it hits about 125° F. But if you want yours more well done, my rule of thumb is roughly 10° degrees for each level of rareness. For instance to do a roast closer to medium, cook to 130° F internal temperature.
Update 2/16/2020 I have come to prefer meat that I am making for deli sandwiches to be a little more well done and cook the meat to between 130° F and 140° F. I like the way it slices thinly easier and makes a less moist sandwich.
Because the eye of round and bottom round roast are fairly lean, cooking to a temperature higher than medium will produce a very dry roast. Then when searing during the second step it could produce meat that is over done. And it is therefore not recommended.
Lastly for the finishing step, hot sear the roast under the broiler on all sides. Two to three minutes on each side should do it. (turn 4 times) This is what will give you that tantalizing dark coating and moreover add the little flavor bombs along the edges of each slice.
When the roast is finished and nicely browned, let it rest shortly for 15 to 20 minutes before slicing if serving immediately as a meal.
When slicing with the deli-slicer, it is best to chill completely in the fridge beforehand. Most importantly, it gives a firmer cut on the blade when cutting thin slices. Finally, cut the meat with a sharp slicing knife if you don’t have a meat slicer as I have here*. I’ve had this slicer for about 10 years and it is more than adequate for my needs and also washes up easily. Generally cutting to about an 1/8″ produces approximately 50 slices on a cooked roast that is 7″ in length.
Store slices in an airtight container in the fridge if using within a week. You may also freeze them with a piece of wax paper in between sandwich portions and use within a month or two as well. Although mine never last nearly that long!
My sandwich below is made with low sodium deli-style sliced roast beef. And even with the addition of Lo-So bread, NSA mustard, onion and fresh cracked pepper it lets you enjoy this meal whenever you want. Having less than 200 mg sodium and being low fat, keeps it to a much more reasonable level.
As always, please let me know how you like this recipe in the comments! I get motivated when I hear from you and am interested to learn about how you liked and served your Low Sodium Deli Style Roast Beef. And please leave a comment or rating and share any tips you might have.
Low Sodium Deli Style Roast Beef
- 2 1/2-3 lb Eye of round or bottom round beef roast
- 2 tsp Liquid Smoke
- 2 Tbsp olive oil
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp Za'atar spice or black pepper ground
- 1 tsp Mrs Dash Grilling Blends or Table Blend
- 1 tsp garlic and herb spice
- Cut and remove any extra fat that you do not desire.
- Mix and combile spices in a small bowl.
- Coat the outside of the roast with olive oil and liberally sprinkle spices on all sides of the roast. Lastly shake out about a teaspoon of Liquid Smoke over the meat. When coated allow the roast to come to room temperature for one hour before placing in oven.
- Preheat oven to 500 F and set to rack middle. Arrange thermometer to middle of roast. Place roast on roasting rack in roasting pan. Arrange thermometer to middle of roast.
- Allow to cook at 500° F for 20-25 minutes then reduce oven heat to 200° F. Allow to cook for two more hours or until meat reaches desired doneness.
- Cook until the internal temperature reaches 120 degrees for rare roast beef.
- Remove roast from oven when done. Let it rest for 15 to 20 minutes before slicing if serving immediately as a meal. Slice thin against the grain.
- If slicing for deli style allow to cool, cover and place in the refrigerator until chilled. Once chilled through, slice to about 1/8” thick and serve on sandwiches.
update 2/26/2020 After making this several times I have changed the recipe to make this easier to prepare. Also if preparing the meat for slicing to make deli style sandwiches I have come to prefer the meat to be more done. Allowing it to reach a temperature between 130 and 140 degrees F.
Nutrition Information – The information shown is provided by an online nutrition calculator. It should not be substituted for a doctors or nutritionist’s advice. Please understand that not everyone’s sodium requirements are the same, therefore some recipes may be higher than you’re allowed. Always consult with your doctor for your recommended daily sodium allowance.
Welcome! After a stroke, I began to prepare tasty heart healthy – low sodium and reduced fat meals. A tasty easily prepared meal that can help you change your lifestyle for a healthier life. More about myself…