Taste of Home
Slow-Cooked Caribbean Pot Roast
TOTAL TIME: Prep: 30 min. Cook: 6 hours
YIELD: 10 servings.
This dish is definitely a year-round recipe. Sweet potatoes, orange zest and baking cocoa are my surprise ingredients. —Jenn Tidwell, Fair Oaks, California
Ingredients
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2 medium sweet potatoes, cubed
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2 large carrots, sliced
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1/4 cup chopped celery
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1 boneless beef chuck roast (2-1/2 pounds)
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1 tablespoon canola oil
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1 large onion, chopped
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2 garlic cloves, minced
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1 tablespoon all-purpose flour
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1 tablespoon sugar
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1 tablespoon brown sugar
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1 teaspoon ground cumin
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3/4 teaspoon salt
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3/4 teaspoon ground coriander
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3/4 teaspoon chili powder
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1/2 teaspoon dried oregano
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1/8 teaspoon ground cinnamon
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3/4 teaspoon grated orange zest
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3/4 teaspoon baking cocoa
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1 can (15 ounces) tomato sauce
Directions
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1.
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.
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2.
In the same skillet, saute onion in drippings until tender. Add garlic; cook 1 minute longer. Combine the flour, sugar, brown sugar, seasonings, orange zest and cocoa. Stir in tomato sauce; add to skillet and heat through. Pour over beef.
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3.
Cover and cook on low until beef and vegetables are tender, 6-8 hours.
Nutrition Facts
3 ounces cooked beef with 1/2 cup vegetable mixture : 278 calories, 12g fat (4g saturated fat), 74mg cholesterol, 453mg sodium, 16g carbohydrate (8g sugars, 3g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1 vegetable, 1/2 fat.
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