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

Slow-Cooked Caribbean Pot Roast Recipe

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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
TOTAL TIME: Prep: 30 min. Cook: 6 hours
MAKES:10 servings
TOTAL TIME: Prep: 30 min. Cook: 6 hours
MAKES: 10 servings

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

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.

Directions

  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.
  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 peel and cocoa. Stir in tomato sauce; add to skillet and heat through. Pour over beef.
  3. Cover and cook on low for 6-8 hours or until beef and vegetables are tender. Yield: 10 servings.
Originally published as Slow-Cooked Caribbean Pot Roast in Healthy Cooking December/January 2010, p33

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.

Medium-Bodied Red Wine

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

Reviews for Slow-Cooked Caribbean Pot Roast

AVERAGE RATING
   (25)
RATING DISTRIBUTION
5 Star
 (16)
4 Star
 (8)
3 Star
 (0)
2 Star
 (1)
1 Star
 (0)
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MY REVIEW
Reviewed Mar. 14, 2014

"I really liked this recipe. It was a little to sweet for me so I added some red pepper flakes to give it a little heat. My family loved it."

MY REVIEW
Reviewed Dec. 17, 2013

"Not your "same old" variation on pot roast--deliciously different. I made this last week and my husband's already asked for it again! Thank you, Jenn, for sharing this wonderful recipe."

MY REVIEW
Reviewed Nov. 6, 2013

"Even my vegetarian room mate was drooling over this dish! It smells wonderfully fragrant while cooking, and tastes delicious."

MY REVIEW
Reviewed Jan. 30, 2013

"For those of us who don't have a slow cooker maybe you could add oven temperature and time of cooking."

MY REVIEW
Reviewed Nov. 8, 2012

"Delicious! I'll make it again but might use less orange."

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