Slow-Cooked Caribbean Pot Roast by Karen Hande

This is a recipe I found in Healthy Cooking Magazine. I have made a few times and my kids even love it. The veggies get soft and flavorful. It has a lot of spices in it, but they are necessary to make the caribbean flavor.


2 medium sweet potatoes, peeled and cubed
2 Lg carrots, sliced
1/4 chopped celery
1 boneless beef chuck roast (2.5 pounds)
1 Tb canola oil (or olive oil)
1 Lg onion, chopped
2 garlic cloves, minced (I use the jarred garlic - already minced)
1 Tb all-purpose flour
1 Tb sugar
1 Tb 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 baking cocoa
1 can (15 oz) tomato sauce


1. Place potatoes, carrots, celery in a crock pot/slow cooker. In a skillet, brown meat in oil. Transfer meat to slow cooker.


2. In the same skillet, saute onion in drippings until tender. Add garlic; cook for 1 minute. Combine next 11 ingredients; stir in tomato sauce. Add to skillet; heat through. Pour over beef.


3. Cover and cook on low for 6-8 hours or until beef and vegtables are tender.