Slow Cooker Jerk Beef Pot Roast with Braised Carrots, Rice & Peas and Wilted Greens

Name: Slow Cooker Jerk Beef Pot Roast with Braised Carrots, Rice & Peas and Wilted Greens
Prep time: 15 min
Cook time: 4 h
Total time: 4 h 15 min
Yield: 8
Ingredients: Roast: 2.5 lb (1.3 kg) Beef Pot Roast (e.g. Cross Rib, Blade or Brisket); 2 tbsp jerk seasoning blend, divided; 1 tbsp oil; 1 cup no-salt added beef broth; 2 onions, thinly sliced; 3 sprigs thyme (or 1/2 tsp dried thyme leaves); 2 bay leaves; 1 1/2 lb (750 g) carrots, scrubbed and cut on a bias into 1-inch chunks; 2 tbsp all-purpose flour; Sides 1 can (14 oz/398 mL) lite coconut milk; 1/2 tsp ground allspice; 1/4 tsp each salt and pepper (approx.); 3 cloves garlic, crushed and divided; 2 bay leaves; 1 sprig thyme (or 1/4 tsp dried thyme leaves); 1 cinnamon stick; 1 cup brown rice; 1 can (19 oz/540 mL) no-salt added red kidney beans, drained and rinsed; 1 tbsp oil; 10 cups coarsely chopped kale or collard greens, ribs removed; Lemon

in All Recipes, Healthy Plate Meals, Pot Roast Braising, Cook Once Eat Twice, Exotic, Slow Cooker

Slow Cooker Jerk Beef Pot Roast with Braised Carrots, Rice & Peas and Wilted Greens

Prep Time: 15
Cook Time: 240
Total Time: 255
Serving: 8

Print Recipe

A traditional pot roast is transformed with tropical flavours like allspice, cinnamon and coconut milk. The slow cooker and shortcut Rice & Peas method means this recipe can be a great dinner option any night of the week. Brown rice and wilted greens provide the fibre boost for this meal. This meal provides a whopping 109% of your daily zinc needs.

Directions

Roast

Coat roast evenly with 1 tbsp jerk seasoning. Heat oil in a large Dutch oven or stock pot set over medium-high heat. Sear roast on all sides until browned. Transfer to slow cooker*. Top with onions, thyme and bay leaves. Stir remaining jerk seasoning into broth; pour over roast. Cook, on HIGH for 4 hours or on LOW for 8 hours, until fork-tender. *Alternatively, cover and cook in a 325°F oven for 3 hours.

Toss carrots with flour and add to slow cooker (or Dutch oven) during the last 45 minutes of cooking.

Sides

In a medium saucepan, combine coconut milk, 1/2 cup water, allspice, salt, pepper, 2 cloves garlic, bay leaves, thyme and cinnamon stick. Set over medium heat and bring to a boil. Stir in rice. Cook, covered, for 20 minutes or until rice is tender and liquid has been absorbed. Discard bay leaves, thyme stems (if using) and cinnamon stick. Stir in kidney beans. Let stand, covered, for 5 minutes.

Heat oil with remaining garlic in a large skillet set over medium-high heat. Add greens; season with salt and pepper. Cover and cook, tossing occasionally, for 5 minutes or until wilted. Finish with a squeeze of fresh lemon juice.

Serve sliced pot roast with Rice & Beans and wilted greens. Spoon sauce and carrots over roast.