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Slow-Cooked Caribbean Pot Roast Recipe

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“I put this dish together throughout the fall and winter seasons, but considering how simple it is to prepare, anytime is a great time to enjoy it!” Jenn Tidwell — Fair Oaks, California

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Slow-Cooked Caribbean Pot Roast Recipe

Prep: 30 min. Cook: 6 hours

Yield: 10 Servings

30 360 390

Ingredients

2 medium sweet potatoes, cubed
2 large carrots, sliced
1/4 cup chopped celery
1 boneless beef chuck roast (2-1/2 pounds)
1 tablespoon canola oil
1 large onion, chopped
2 garlic cloves, minced
1 tablespoon all-purpose flour
1 tablespoon sugar
1 tablespoon brown sugar
1 teaspoon ground cumin
3/4 teaspoon salt
3/4 teaspoon ground coriander
3/4 teaspoon chili powder
1/2 teaspoon dried oregano
1/8 teaspoon ground cinnamon
3/4 teaspoon grated orange peel
3/4 teaspoon baking cocoa
1 can (15 ounces) tomato sauce

Directions

Place potatoes, carrots and celery in a 5-qt. slow cooker. In a large skillet, brown meat in oil on all sides. Transfer meat to slow cooker.
In the same skillet, saute onion in drippings until tender. Add garlic; cook 1 minute longer. Combine the flour, sugar, brown sugar, seasonings, orange peel and cocoa. Stir in tomato sauce; add to skillet and heat through. Pour over beef.
Cover and cook on low for 6-8 hours or until beef and vegetables are tender. Yield: 10 servings.

Nutritional Facts 3 ounces cooked beef with 1/2 cup vegetable mixture equals 278 calories, 12 g fat (4 g saturated fat), 74 mg cholesterol, 453 mg sodium, 16 g carbohydrate, 3 g fiber, 25 g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1 vegetable, 1/2 fat.

Originally published as Slow-Cooked Caribbean Pot Roast in Healthy Cooking December/January 2010, p33

Medium-Bodied Red Wine

Enjoy this recipe with a medium-bodied red wine such as Chianti, Sangiovese, Malbec or Zinfandel.

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Reviews for Slow-Cooked Caribbean Pot Roast (17)

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Slow-Cooked Caribbean Pot Roast

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Reviewed on Apr. 05, 2012 by nikki31675

My kids loved this and I can never get them to eat sweet potatoes! Only thing I will do differently is add a lil more zip to the sauce with some red pepper flakes and a little bit more tomato sauce.

Reviewed on Feb. 22, 2012 by phunter07

My family liked this recipe as I tweaked it. Since I didn't have sweet potatoes, I substituted white potatoes and it was very good.

Reviewed on Feb. 12, 2012 by nandjfrmnj

I don't know how everyone liked this recipe. It sounded intriguing so I tried it and neither my husband nor I liked it at all. I have made many recipes from TOH that have turned out great. This was not one of them.

Reviewed on Nov. 13, 2011 by maureeng

Unique flavor makes it fun to cook instead of another chicken dish.

Reviewed on Jul. 23, 2011 by s_pants

It was good, but I think I will stick with the traditional pot roast.

Reviewed on Feb. 16, 2011 by cathycooking

What a wonderful tasting pot roast! I just loved the flavors given by the sweet potato and seasonings. It was a nice change from the "traditional" flavored pot roast. There were no leftovers in my house -- my teenage son loved it so much he could not stop going back for more.

Reviewed on Jan. 25, 2011 by wiscook

very tasty, reheats well

Reviewed on Jan. 09, 2011 by Melinda_in_NC

I thought this was awesome. Such an interesting combination of flavors. Unfortunately, the cut of meat I bought was terrible. But the sauce was fantastic. The only change I would make next time would be to decrease the sugar by half or so.