Healthy Beef Recipes


Healthy Recipes




You Need to Try This Slow-Cooked Caribbean Pot Roast Recipe


You Need to Try This Slow-Cooked Caribbean Pot Roast Recipe

Slow-cooking a pot roast is the ideal way to cook it. A pot roast, also known as a beef chuck roast, is one of the leaner cuts of beef out there. Because of this, it can be tough in texture if it isn't cooked correctly. Cooking the meat low and slow is the best way to ensure it achieves adequate tenderness.

This is best achieved in a slow cooker. This is why pot roast is a popular wintertime recipe; most families do not use the slow cooker too often in the summer. This particular pot roast recipe adds a Caribbean flair, switching flavors up from a traditional roast.

Some unique ingredients include grated orange peel and baking cocoa. Ingredients like this help bring a slice of tropical paradise into your home. You'll need it when it's cold and snowy outside! Vegetables like carrots and celery are included for added nutrition.

Once everything is in the slow cooker, it will need to spend six to eight hours cooking. That amount of time will tenderize the meat sufficiently. Make sure your crock pot is set to low before cooking! Ideally, a pot roast should never be slow-cooked on high.

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.

Nutritional Information

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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