Moroccan-Spiced Pot Roast and Veggies

Moroccan-Spiced Pot Roast and Veggies

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From: Diabetic Living Magazine

Pumpkin pie spice, cumin and cayenne pepper add Moroccan-inspired flavor to this slow-cooker pot roast dinner.

Ingredients 6 servings

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Original recipe yields 6 servings
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Nutrition per serving may change if servings are adjusted.
  • 2 teaspoons pumpkin pie spice
  • 1 teaspoon kosher salt
  • 1 teaspoon ground cumin
  • ½ teaspoon black pepper
  • ⅛ teaspoon cayenne pepper (optional)
  • 1 (2½ pound) boneless beef chuck arm pot roast, trimmed of fat
  • 1 tablespoon olive oil
  • 1¼ pounds carrots, cut into 1-inch pieces
  • 3 cups 1-inch pieces peeled parsnips
  • 2 large onions, cut into wedges
  • 1 cup 50% less sodium beef broth
  • 3 tablespoons quick-cooking tapioca, crushed
  • 2 tablespoons no-salt-added tomato paste
  • ½ teaspoon dry mustard
  • 2 medium red sweet peppers, seeded and cut into 1-inch pieces
  • Snipped fresh cilantro

Preparation

  • Prep

  • Ready In

  1. In a small bowl combine pumpkin pie spice, ½ teaspoon of the salt, the cumin, ¼ teaspoon of the black pepper and, if desired, cayenne pepper. Sprinkle mixture over meat; rub in with your fingers. In a 10-inch skillet heat oil over medium-high. Add meat; cook 6 to 8 minutes or until browned on all sides.
  2. In a 5- to 6-qt. slow cooker combine carrots and parsnips. Add meat, cutting to fit if needed. Top with onions. In a small bowl combine broth, tapioca, tomato paste, dry mustard and the remaining ½ teaspoon salt and ¼ teaspoon black pepper. Pour over mixture in cooker.
  3. Cover and cook on low 9 hours or high 4½ hours. Add sweet peppers. If using low, turn to high. Cover and cook 30 minutes more.
  4. Transfer meat to a platter. Using a slotted spoon, transfer vegetables to platter. Skim fat from cooking liquid. Drizzle cooking liquid over meat and vegetables and, if desired, sprinkle with cilantro.

Nutrition information

  • Serving size: 3⅔ ounces meat and 1⅓ cups vegetables
  • Per serving: 414 calories; 9 g fat(3 g sat); 9 g fiber; 37 g carbohydrates; 46 g protein; 121 mcg folate; 123 mg cholesterol; 14 g sugars; 17,054 IU vitamin A; 75 mg vitamin C; 115 mg calcium; 5 mg iron; 473 mg sodium; 1,457 mg potassium
  • Nutrition Bonus: Vitamin A (341% daily value), Vitamin C (125% dv), Folate (30% dv), Iron (28% dv)
  • Carbohydrate Servings:
  • Exchanges: 5 lean protein, 3 vegetable, 1 starch, ½ fat

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