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Jerk Roast with Rice

Ingredients

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Directions

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  • 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.

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

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  • 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.

Nutrition Facts (Jerk Roast with Rice)

399 calories; 18 g total fat; 7 g saturated fat; 1 g polyunsaturated fat; 8 g monounsaturated fat; 75 mg cholesterol; 498 mg sodium. 569 mg potassium; 31 g carbohydrates; 3 g fiber; 5 g sugar; 26 g protein; 0 g trans fatty acid; 243 IU vitamin a; 9 mg vitamin c; 0 mg thiamin; 0 mg riboflavin; 5 mg niacin equivalents; 0 mg vitamin b6; 32 mcg folate; 2 mcg vitamin b12; 61 mg calcium; 3 mg iron;

Soft Polenta

Ingredients

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Directions

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  • 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.

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