Sunday 25 October, 2020

Loop Sunday Lunch: Slow cooked Caribbean pot roast

Image via Taste of Home.

Image via Taste of Home.

For today's Sunday Lunch, we feature a Slow-Cooked Caribbean Pot Roast Recipe from Taste of Home. 

Check it out below.

Prep: 30 min

Cook: 6 hours

Serves 10


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 zest

3/4 teaspoon baking cocoa

1 can (15 ounces) 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 zest and cocoa. Stir in tomato sauce; add to skillet and heat through. Pour over beef.

Cover and cook on low until beef and vegetables are tender, 6-8 hours.

Nutrition Facts

3 ounces cooked beef with 1/2 cup vegetable mixture: 278 calories, 12g fat (4g saturated fat), 74mg cholesterol, 453mg sodium, 16g carbohydrate (8g sugars, 3g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1 vegetable, 1/2 fat.

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