Meals · Roasts, ribs & slow cooker

Pot roast

Name: Pot roast
Prep time: 20 min
Cook time: 200 min
Total time: 220 min
Yield: 6 servings
Ingredients: 3 lb chuck roast; 2 tsp salt; 1 tsp black pepper; 2 tbsp canola oil; 2 yellow onions, quartered; 4 cloves garlic, smashed; 2 tbsp tomato paste; 2 cups beef broth; 1 tbsp Worcestershire sauce; 5 mature carrots, big chunks; 1 1/3 lb gold potatoes, halved; 1 tsp dried thyme; 1/2 tsp dried rosemary

Sunday-dinner bedrock: chuck roast braised with potatoes, carrots and onions until a fork does the carving. Three hours of oven doing all the work.

Time: 220 min (20 prep + 200 cook)
Servings: 6
Per serving: 620 kcal
Protein: 47 g

Both directions are legitimate — the score measures fullness per calorie, not virtue. Every version is the same dish, rebalanced.

Ingredients

3 lb chuck roast1400 g
2 tsp salt10 g
1 tsp black pepper2 g
2 tbsp canola oil25 g
2 yellow onions, quartered300 g
4 cloves garlic, smashed15 g
2 tbsp tomato paste33 g
2 cups beef broth480 g
1 tbsp Worcestershire sauce15 g
5 mature carrots, big chunks400 g
1 1/3 lb gold potatoes, halved600 g
1 tsp dried thyme2 g
1/2 tsp dried rosemary1 g

Every ingredient links to its food page — same data, same score, same formula.

Steps

Salt and pepper the roast and sear it hard in the oil on every side — 10 unhurried minutes. The crust is the gravy's flavour bank.
Out with the roast; in with the onions, garlic and tomato paste for 2 minutes. Broth, worcestershire and herbs, scraping the bottom clean.
Roast back in, lid on, 150°C oven for 2 hours.
Add the carrots and potatoes around it and braise 1 hour more, until the beef shreds at a fork's suggestion. Rest, then break — don't slice — into serving pieces in the juices.

Why this score

moderately filling

No single route carries this one — a moderate amount of protein, volume and fiber.

Three routes to fullness — one is enough

31% of kcal

68% water

8 g/Mcal

What pulls it down

Nothing here converges the way engineered food does — no sugar, no savoury and no alcohol penalty.

How scores work

Computed on the finished dish, not an average of the parts: 3722 kcal goes into the pot, 3283 g of ingredients comes out as ~2100 g of food → 177 kcal per 100 g. Cooking moves water, and energy density is the score's biggest lever — so we show the math. Full formula here.

Per

Calories: 177
Protein: (31%); 13 g
Fat: (49%); 10 g
Carbohydrates: (20%); 9 g
of which sugar: 2 g
Fiber: 1 g
Sodium: 317 mg

Percentages are the share of calories from each macronutrient.

Computed from the ingredients' USDA data — nothing typed by hand. Every number is traceable, every score recomputable.

More meals

Photo: AI-generated. Nutrition and score are computed from the ingredients with the published formula — this recipe hasn't been kitchen-tested by us yet.