Diabetic, Low-Fat Caribbean Quick Roast

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“This calls for a quick roast but I couldn't find it so I used a rump roast and added 1 hour to the ooking time. For medium rare. The glazing sauce from this recipe can also be served as a chutney to go with other roasts, steaks or burgers.”

Ingredients Nutrition

  • 12 cup canned crushed pineapple
  • 2 tablespoons steak sauce
  • 12 teaspoon curry powder
  • 14 teaspoon ground ginger
  • 18 teaspoon ground allspice or 18 teaspoon ground cloves
  • 1 clove garlic, minced
  • 12 green onion, finely chopped
  • 12 small hot banana pepper, seeded and sliced (or 1/4 tsp. cayenne pepper)
  • 1 premium quick roast (about 1 lb.)


  1. In small saucepan, combine pineapple, steak sauce, curry powder, ginger, allspice, garlic, onion and banana pepper.
  2. Simmer over medium heat, stirring occasionally for 5 minutes.
  3. Set aside 1/3 cup of this sauce mixture.
  4. Remove netting from roast.
  5. Insert meat thermometer lengthwise into centre of roast so that shaft is not visible.
  6. Place on rack in ovenproof skillet or shallow pan.
  7. Brush surface of roast with sauce mixture remaining in saucepan.
  8. Cook 1 lb.
  9. roast, uncovered, in 350 degrees oven 50 to 60 minutes or until thermometer reads 155 degrees for medium.
  10. Remove roast to cutting board; tent with foil for 5 minutes to allow temperature to rise 5 degrees.
  11. Cut into thin slices across the grain and serve with the reserved 1/3 cup sauce.

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