2 tsp. olive oil
1 (4-pound) boneless chuck roast, trimmed
1 T. kosher salt
1 T. cracked black pepper
2 cups coarsely chopped onion
2 cups low-salt beef broth
1/4 cup ketchup
2 T. Worcestershire sauce
1 cup chopped plum tomato
1 1/4 pounds small red potatoes
1 pound carrots, peeled and cut into 1-inch pieces
2 T. fresh lemon juice
Chopped fresh parsley (optional)

Preheat oven to 300 degrees. Heat olive oil in a large Dutch oven over medium-high heat. Sprinkle roast with salt and pepper. Add roast to pan, browning on all sides (about 8 minutes). Remove from pan. Add onion to pan; sauté 8 minutes or until browned. Return roast to pan. Combine broth, ketchup, and Worcestershire; pour over roast. Add tomato; bring to a simmer. Cover and bake at 300 degrees for 2 1/2 hours or until tender. Add potatoes and carrots; cover and bake an additional 30 minutes or until vegetables are tender. Stir in lemon juice. Garnish with parsley, if desired.

Yield: 10 servings
Serving Size: 3 oz. beef and about 1/2 cup vegetables

Calories: 290
Fat: 8.4g
Fiber: 3g

Notes: Any roast from the chuck, which is the shoulder section (arm, 7-bone, or blade), will make great pot roast. Since the shoulder gets lots of exercise, it’s riddled with fibrous tissue that melts during slow cooking — keeping the meat moist and ensuring rich, beefy flavor.