Jerk Roast with Rice

Prep Time:
30 mins
Slow Cook Time:
8 hrs
Total Time:
30 mins
Servings:
6

Ingredients

  • 1 2 pound boneless beef chuck pot roast

  • 1 16 ounce package frozen small whole onions

  • ¼ teaspoon salt

  • ¼ teaspoon ground black pepper

  • 1 cup lower-sodium beef broth

  • 3 tablespoon balsamic vinegar

  • 2 tablespoon tomato paste

  • 2 tablespoon quick-cooking tapioca

  • 3 cloves garlic, minced

  • 1 teaspoon dried Italian seasoning, crushed

  • 1 recipe Soft Polenta

  • Snipped fresh Italian (flat-leaf) parsley

  • Shaved Parmesan cheese (optional)

Soft Polenta

  • 2 ¾ cup water

  • 1 cup yellow cornmeal

  • 1 cup cold water

  • ½ teaspoon salt

Directions

  1. Trim fat from meat. If necessary, cut meat to fit into a 3 1/2- or 4-quart slow cooker. Place frozen onions in cooker. Place meat on top of onions. Sprinkle meat with salt and pepper. In a small bowl combine the broth, vinegar, tomato paste, tapioca, garlic, and Italian seasoning. Pour mixture over meat.

  2. Cover and cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours.

  3. Transfer meat to a serving platter. Skim off fat from cooking liquid. Serve meat with Soft Polenta and cooking liquid. Sprinkle with parsley. If desired, garnish with cheese.

Soft Polenta

  1. In a medium saucepan bring 2 3/4 cups water to boiling. Meanwhile, in a medium bowl stir together cornmeal, 1 cup cold water, and salt. Slowly add cornmeal mixture to boiling water, stirring constantly. Cook and stir until mixture returns to boiling; reduce heat to medium-low. Cook for 10 to 15 minutes or until mixture is very thick and tender, stirring frequently and adjusting heat as necessary to maintain a slow boil.

Nutrition Facts (per serving)

399 Calories
18g Fat
31g Carbs
26g Protein
Nutrition Facts
Servings Per Recipe 6
Calories 399
% Daily Value *
Total Fat 18g 23%
Saturated Fat 7g 35%
Cholesterol 75mg 25%
Sodium 498mg 22%
Total Carbohydrate 31g 11%
Total Sugars 5g
Protein 26g
Vitamin C 9.4mg 47%
Calcium 60.6mg 5%
Iron 2.9mg 16%
Potassium 569mg 12%
Folate, total 32.3mcg
Vitamin B-12 1.5mcg
Vitamin B-6 0.4mg

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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