Recipes · American · Main Courses
Pot Roast
One serving has 584 kcal and 37 g protein, and at least a fifth of a woman's daily need of cobalamin (200%), zinc (149%), pyridoxine (87%), vitamin A (74%), selenium (73%) and niacin (71%). Ready in 208 minutes.
- Preparation: 15 min
- Cooking: 193 min
- Makes: 1 serving (532 g)
- Difficulty: Medium
- Diets: Dairy-free, High protein
- Contains: beef, celery, gluten
Ingredients
- 160 g Beef chuck, raw
- 100 g Potatoes, raw
- 60 g Carrots, raw
- 40 g Onions, raw
- 20 g Celery, raw
- 3 g Garlic, raw
- 120 g Beef broth
- 10 g Tomato paste
- 8 g Flour, all-purpose
- 10 g Vegetable oil
- 0.2 g Bay leaves
- 0.2 g Thyme, dried
- 0.4 g Salt
- 0.2 g Black pepper
Method
- Season the beef chuck with the salt and pepper, then dust it lightly with the flour.
- Heat the oil in a heavy pot and brown the beef on all sides, about 8 minutes total; remove and set aside.
- Add the onion, celery and garlic to the pot and cook until softened, about 5 minutes; stir in the tomato paste.
- Return the beef to the pot and add the beef broth, bay leaf and thyme.
- Cover and braise at 150°C (300°F), or simmer gently on the stovetop, for 2.5 hours until the beef is fork-tender.
- Add the potatoes and carrots and cook for 30-40 more minutes until the vegetables are tender.
- Discard the bay leaf, slice or shred the beef, and serve with the vegetables and pan juices.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 584 kcal | 28% |
| Carbohydrates | 37 g | |
| Water | 420 mL | |
| Fiber | 5.7 g | 19% |
| Protein | 36.7 g | 76% |
| Tryptophan | 0.4 g | |
| Threonine | 1.6 g | |
| Isoleucine | 1.5 g | |
| Leucine | 2.7 g | |
| Lysine | 2.9 g | |
| Methionine | 0.94 g | |
| Cystine | 0.42 g | |
| Phenylalanine | 1.4 g | |
| Tyrosine | 1.2 g | |
| Valine | 1.6 g | |
| Histidine | 1.1 g | |
| Fat | 33 g | |
| Monounsaturated | 13.3 g | |
| Polyunsaturated | 6.9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 6 g | |
| Saturated | 11.2 g | |
| Trans-Fats | 1.4 g | |
| Cholesterol | 106 mg | |
| Calcium | 92.1 mg | 9% |
| Copper | 0.34 mg | 38% |
| Iron | 5.8 mg | 32% |
| Magnesium | 76.9 mg | 25% |
| Manganese | 0.53 mg | 29% |
| Phosphorus | 422 mg | 60% |
| Potassium | 1,446 mg | 31% |
| Selenium | 40 µg | 73% |
| Sodium | 795 mg | |
| Zinc | 11.9 mg | 149% |
| Thiamin (vitamin B1) | 0.35 mg | 32% |
| Riboflavin (vitamin B2) | 0.44 mg | 40% |
| Niacin (vitamin B3) | 9.9 mg | 71% |
| Pantothenic acid (vitamin B5) | 1.7 mg | 33% |
| Pyridoxine (vitamin B6) | 1.1 mg | 87% |
| Folate (vitamin B9) | 65.3 µg | 16% |
| Cobalamin (vitamin B12) | 4.8 µg | 200% |
| Choline | 132 mg | 31% |
| Vitamin A | 520 µg | 74% |
| Vitamin C | 30.1 mg | 40% |
| Vitamin D (D2 + D3) | 8 IU | 1% |
| Vitamin E | 2 mg | 13% |
| Vitamin K | 41.7 µg | 46% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
6 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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