Slow-Cooked Caribbean Pot Roast Recipe

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Ingredients:

Serving

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 king arthur unbleached 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 can (15 oz) tomato sauce

Directions:

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. Yield: 10 servings.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	274.08 Kcal (1148 kJ)
Calories from fat	136.18 Kcal
		% Daily Value*
Total Fat	15.13g	23%
Cholesterol	75.96mg	25%
Sodium	342.84mg	14%
Potassium	537.02mg	11%
Total Carbs	11.95g	4%
Sugars	4.44g	18%
Dietary Fiber	1.92g	8%
Protein	22.63g	45%
Vitamin C	3.4mg	6%
Vitamin A	0.4mg	14%
Iron	2.8mg	16%
Calcium	43.4mg	4%

Amount Per 100 g
Calories	151.52 Kcal (634 kJ)
Calories from fat	75.28 Kcal
		% Daily Value*
Total Fat	8.36g	23%
Cholesterol	41.99mg	25%
Sodium	189.53mg	14%
Potassium	296.88mg	11%
Total Carbs	6.61g	4%
Sugars	2.45g	18%
Dietary Fiber	1.06g	8%
Protein	12.51g	45%
Vitamin C	1.9mg	6%
Vitamin A	0.2mg	14%
Iron	1.6mg	16%
Calcium	24mg	4%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

6.4

Points
7

PointsPlus

Good Points

saturated fat free

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