What I love about pot roast, besides the way it tastes, falls apart at the touch of a fork and fills my kitchen with its wonderful aroma is that it's made with an inexpensive cut of meat. I buy organic beef which is more expensive than factory food, so it feels like win-win when I can purchase a lower, less costly grade of beef like a blade steak or chuck roast and turn it something moist and tender.
I take about 2 1/2 pounds of blade or chuck beef and trim off any visible fat around the edges, rinse it off well and place it in my vintage Pyrex casserole dish (click here to see why glass pans made today aren't your grandmother's Pyrex). I do not add any liquids because as the meat cooks it will release and simmer in its own juices as they rise up and around it.
For the mashed potatoes I halve and then quarter two pounds of rinsed red potatoes and leave on the skins. I boil them on low until tender, then place them in a mixing bowl with 1/2 cup of non-fat (not Greek) organic yogurt, salt, pepper, dried chives and garlic powder to taste. With a hand masher I smash and combine them all before mixing them with a spoon.
About two cups of baby carrots are boiled briefly so that they are tender. After cooked I sprinkle them with parsley flakes.
Shown are four ounces of oven roast, 344 calories, one cup of baby carrots, 45 calories, and eight ounces of mashed potatoes, 195 calories.