Slow-Cooked Caribbean Pot Roast Recipe

Slow-Cooked Caribbean Pot Roast Recipe photo by Taste of Home

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I put this sweet potato recipe together throughout the fall and winter seasons, but considering how simple the dish 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