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
1. 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.
2. 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.
3. Cover and cook on low until beef and vegetables are tender, 6 to 8 hours.
Five Star Recipe
Prize Winning Recipe
TOTAL TIME: Prep: 30 min. Cook: 6 hours
YIELD: 10 servings.
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.