Below is a recipe from a Christian Light Education publication cited below. It is for Bavarian pot roast and tastes great. The pictures below are my own. Just out of curiousity I looked up that the chuck roast is the shoulder of the cow and as a result is one of the tougher cuts of meats and therefore also cheaper in price. A good diagram that shows the parts of a cow and the corresponding beef cuts can be found at http://www.stubbsbbq.com/the-pit/everything-bbq/cow-cuts-101. I added the metric equivalents in parenthesis. I know beef is not as healthy as chicken, but in moderation it is not terrible and a nice change.
Ingredients
- 1 boneless beef chuck roast (about 3 pounds – 1 lb is 16 oz, 1 oz is 30 ml)
- 2 Tbsp (30 ml) cooking oil
- 1 ¼ c (300 ml) water
- ¾ c (180 ml) beef broth (can be made from bouillon)
- 8 oz (240 ml) tomato sauce
- ½ c (80 ml) chopped onion
- 2 Tbsp (30 ml) sugar
- 1 T (15 ml) vinegar
- 2 tsp (10 ml) salt
- 1 tsp (5 ml) ground cinnamon
- 1 bay leaf
- ½ t (2.5 ml) pepper
- ½ t (2.5 ml) ground ginger
- 2 T cornstarch (30 ml)
- ½ c water (120 ml)
Instructions
In a Dutch oven or large saucepan, fry roast in hot oil. Combine 1 ¼ c water, broth, tomato sauce, onion, sugar, vinegar, salt, 
cinnamon, bay leaf, pepper, and ginger. Pour over meat and bring to a boil. Reduce heat; cover and braise until meat is tender, about 2 ½ to 3 hrs. Remove meat. Discard the bay leaf. Combine cornstarch and ½ c water. Stir it into the juices and simmer until thickened. Use as gravy over meat, or serve meat and gravy over a bed of hot buttered noodles. Serves 8-10.
Source
Christian Light Education. HOME EC LU 1, Introduction to the Kitchen. Sunrise Edition. Christian Light Publications, Inc. Harrisonburg: VA, 2008.
ISBN 0-87813-942-7 – Learn to Cook and Sew … with a Home Economics Course – Home Economics I Christian Light Education LightUnit 1 – www.clp.org info [at] clp.org Phone 540-434-0768