Slow-Cooked Caribbean Pot Roast



2 medium sweet potatoes, cubed
2 large carrots, sliced
¼ cup chopped celery
1 boneless beef chuck roast (2½ 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
¾ teaspoon salt
¾ teaspoon ground coriander
¾ teaspoon chili powder
½ teaspoon dried oregano
teaspoon ground cinnamon
¾ teaspoon grated orange peel
¾ teaspoon baking cocoa
1 can (15 ounce) tomato sauce


1. Place potatoes, carrots and celery in a 5-quart slow-cooker. In a large skillet, brown the meat in oil on all sides. Transfer meat to slow cooker.

2. In the same skillet, sauté onion in drippings until tender. Add garlic; cook 1 minute longer. Combine the flour, sugar, brown sugar, seasoning, 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.

Serves 10
Serving size: 3 ounces cooked beef with ½ cup vegetable mixture

Per serving
Calories 278
Fat 12g
Saturated 4g
Cholesterol 74mg
Sodium 453mg
Carb 16g
Fiber 3g
Protein 25g



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