Slow-Cooked Caribbean Pot Roast - 16g Carbs, 3g Fiber
From: Healthy Cooking December/January 2010, p33
"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
This recipe is:
Contest Winning
Healthy
Diabetic Friendly
Prep: 30 min
Cook: 6 hours
Servings: 10
2 medium sweet potatoes, cubed
2 large carrots, sliced
1/4 cup chopped celery
1 boneless beef chuck roast (2 1/2 lb)
1 Tbsp canola oil
1 large onion, chopped
2 garlic cloves, minced
1 Tbsp all-purpose flour
1 Tbsp sugar
1 Tbsp brown sugar
1 tsp ground cumin
3/4 tsp salt
3/4 tsp ground coriander
3/4 tsp chili powder
1/2 tsp dried oregano
1/8 tsp ground cinnamon
3/4 tsp grated orange peel
3/4 tsp baking cocoa
1 (15 oz can) tomato sauce
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.
Servings: 10
Serving Size: 3 ounces cooked beef with 1/2 cup vegetable mixture
Nutrition per Serving:
278 Calories, 12g Fat, 4g Saturated Fat, 74mg Cholesterol, 453mg Sodium,
16g Carbs, 3g Fiber, 25g Protein
Diabetic Exchanges: 3 lean meat, 1 starch, 1 vegetable, 1/2 fat
User Reviews - -
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.
Reviewed on Nov. 28, 2010 by Feen -
Fabulous. It cooked perfectly. I substituted a rutabega for one
sweet potato and it was still delicious! Thank you Jenn for
submitting it!
