Diabetic Low Fat Caribbean Quick Roast Food

SUNDAY POT ROAST WITH GRAVY (FOR DIABETICS)

Steps:

• 1. Use a roasting pan somewhat larger than the roast. Place roast in pan, and place under broiler about 4 inches from heat. Broil to brown top. Switch oven setting from broil to bake, preheat to 300°.
• 2. Arrange carrots, celery, onion, and cauliflower florets around roast. Combine soup mix, beef broth, and water in a jar and shake well. Pour over roast and vegetables. Cover roaster with lid or heavy aluminum foil.
• 3. Roast for 2 to 2 ½ hours or until meat thermometer inserted in thickest part of roast measures 155° (or 140° for medium rare). Remove roast to serving platter and surround with vegetables. Re-cover with foil and let rest 10 minutes.
• 4. Use the drippings from roaster with enough water to prepare gravy mix according to package directions. Serve roast and vegetables with gravy.

CARIBBEAN PORK ROAST

Steps:

• Put the roast and mojo criollo sauce in a large plastic bag. If the roast is very thick, you may cut it in half before marinating.
• Refrigerate 24-48 hours, turning 2-3 times daily.
• Reserve marinade.
• Heat oil in a large skillet and lightly brown the roast, 2-3 minutes on each side. Place roast in a slow cooker.
• In a mixing bowl, wisk together the reserved marinade, water, pork gravy mix and vinegar. Pour over the roast. Add bay leaves and sliced onions.
• Cook on LOW for 5-6 hours. (Slow cookers may vary.).
• Remove the pork and onions from the cooker, reserving the gravy. Discard the bay leaves.
• Served sliced or shredded. SLICED: Slice the pork into medallions and serve with gravy and onions. SHREDDED: Shred the pork, adding some gravy to keep it moist. Pile onto crusty Cuban bread and serve with gravy for dipping.

DIABETIC, LOW-FAT KEY LIME BBQ BEEF ROAST

Steps:

• Pierce roast numerous times with a fork.
• Combine marinade ingredients in shallow container or resealable freezer bag, reserving 2 tbsps.
• of the marinade for basting roast while barbecuing.
• Marinate roast 12 to 48 hours in refrigerator.
• Discard used marinade.
• Insert meat thermometer into centre of roast.
• Grill fat side up or cook on rotisserie over drip pan in closed barbecue over indirect medium heat only to rare (i. e. internal temperature of 140 degrees) or medium (i. e. internal temperature of 160 degrees).
• Baste roast with the reserved marinade while barbecuing.

SLOW-COOKED CARIBBEAN POT ROAST

Steps:

• Place potatoes, carrots and celery in a 5-qt. slow cooker. In a large skillet, brown meat in oil on all sides. Transfer meat to slow cooker., In the same skillet, saute onion in drippings until tender. Add garlic; cook 1 minute longer. Combine the flour, sugar, brown sugar, seasonings, orange zest and cocoa. Stir in tomato sauce; add to skillet and heat through. Pour over beef., Cover and cook on low until beef and vegetables are tender, 6-8 hours.

DIABETIC, LOW-FAT SAVOURY SUNDAY ROAST

Steps:

• Place roast fat side up on rack in roasting pan without lid.
• Rub with garlic cloves and sprinkle with pepper or use variations below.
• Insert meat thermometer into center of roast.
• Add 1 to 1/2 cups water to pan and place roast in preheated 500 degree oven.
• After 30 minutes, reduce oven temperature to 275 degrees.
• Cook an additional 1 1/4 to 1 3/4 hours until medium done, until internal temperature 160 degrees.