Pressure Cooker Caribbean Pot Roast

This dish is definitely an all-year recipe. Sweet potatoes, orange zest and baking cocoa are my surprise ingredients.

Pressure Cooker Caribbean Pot Roast

Average Rating: 4.75

TOTAL TIME: Prep: 30 min. Cook: 55 min. + releasing
YIELD: 10 servings.


  • 1 tablespoon canola oil
  • 1 boneless beef chuck roast (2-1/2 pounds), halved
  • 1/2 cup water
  • 2 medium sweet potatoes, cubed
  • 2 large carrots, sliced
  • 1 large onion, chopped
  • 1/4 cup chopped celery
  • 1 can (15 ounces) tomato sauce
  • 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
  • 3/4 teaspoon grated orange zest
  • 3/4 teaspoon baking cocoa
  • 1/2 teaspoon dried oregano
  • 1/8 teaspoon ground cinnamon


  • 1. Select saute or browning setting on a 6-qt. electric pressure cooker. Adjust for medium heat; add 1-1/2 teaspoons oil. When oil is hot, brown a roast half on all sides. Remove; repeat with remaining beef and oil.
  • 2. Add water to pressure cooker. Cook 30 seconds, stirring to loosen browned bits from pan. Press cancel. Place sweet potatoes, carrots, onion and celery in pressure cooker; top with beef. Combine remaining ingredients; pour over top.
  • 3. Lock lid; close pressure-release valve. Adjust to pressure-cook on high for 55 minutes. Let pressure release naturally. A thermometer inserted in beef should read at least 145°.
    Freeze option:
    Place pot roast and vegetables in freezer containers; top with cooking juices. Cool and freeze. To use, partially thaw in refrigerator overnight. Heat through in a covered saucepan, stirring gently and adding a little water if necessary.

Nutrition Facts

3 ounces cooked beef with 1/2 cup vegetable mixture : 282 calories, 13g fat (4g saturated fat), 74mg cholesterol, 442mg sodium, 18g carbohydrate (8g sugars, 3g fiber), 24g protein.
Diabetic Exchanges:
3 lean meat, 1 starch, 1 vegetable, 1/2 fat.