Diabetic, Low-Fat Caribbean Quick Roast Recipe
Cook Time: 55 minutes
Prep Time: 5 minutes
Total Time: 1 hour
Description: This recipe brings together the flavors of the Caribbean in a quick roast that’s perfect for those watching their sugar and fat intake. While traditionally called for a quick roast, we’ve adapted it using a rump roast, with adjustments for a medium-rare finish. The glazing sauce featured in this recipe doubles as a delectable chutney, ideal for accompanying other roasts, steaks, or burgers.
Recipe Category: Pineapple
Keywords: Roast Beef, Tropical Fruits, Onions, Peppers, Fruit, Vegetable, Meat, Caribbean, < 60 Mins, Oven, Stove Top
Nutritional Information (per serving):
- Calories: 28.1
- Fat Content: 0.2g
- Saturated Fat Content: 0g
- Cholesterol Content: 0mg
- Sodium Content: 3mg
- Carbohydrate Content: 6.8g
- Fiber Content: 1.1g
- Sugar Content: 4.9g
- Protein Content: 0.7g
Ingredients:
- 1/2 teaspoon curry powder
- 2 teaspoons ground ginger
- 1/2 teaspoon ground allspice
- 1/4 teaspoon ground cloves
- 1/8 teaspoon minced garlic
- 1 green onion, chopped
- 1 banana pepper, chopped
- 1 lb rump roast
- 1/2 cup pineapple chunks
- 1/2 cup steak sauce
Instructions:
| Step | Description |
|---|---|
| 1 | In a small saucepan, combine pineapple, steak sauce, curry powder, ground ginger, ground allspice, minced garlic, chopped green onion, and chopped banana pepper. |
| 2 | Simmer the mixture over medium heat, stirring occasionally, for about 5 minutes to allow the flavors to meld together. |
| 3 | Set aside 1/3 cup of this sauce mixture to use later. |
| 4 | Remove the netting from the rump roast and insert a meat thermometer lengthwise into the center of the roast, ensuring that the shaft is not visible. |
| 5 | Place the roast on a rack in an ovenproof skillet or shallow pan. |
| 6 | Brush the surface of the roast with the remaining sauce mixture from the saucepan, ensuring it’s evenly coated. |
| 7 | Cook the roast, uncovered, in a preheated 350°F (175°C) oven for 50 to 60 minutes, or until the thermometer reads 155°F (68°C) for a medium-rare doneness. Adjust the cooking time accordingly based on your desired level of doneness. |
| 8 | Once cooked, remove the roast from the oven and transfer it to a cutting board. Tent it loosely with foil and let it rest for 5 minutes to allow the temperature to rise by approximately 5 degrees. |
| 9 | After resting, carve the roast into thin slices across the grain for maximum tenderness. |
| 10 | Serve the sliced roast with the reserved 1/3 cup of sauce on the side, allowing each diner to drizzle it over their portion as desired. |
Additional Notes:
- To ensure accurate cooking, always use a meat thermometer to gauge the internal temperature of the roast.
- For a richer flavor, marinate the roast in the sauce mixture for a few hours or overnight in the refrigerator before cooking.
- Feel free to adjust the seasoning according to your taste preferences, adding more spices or a dash of hot sauce for extra kick.
- Leftover roast makes excellent sandwiches when paired with your favorite bread and condiments. Enjoy the taste of the Caribbean with every bite! 🌴🍍
