1 chuck roast (4 to 5 lbs.)
1 tsp. onion powder
1 tsp. garlic powder
½ tsp. salt
¼ tsp. black pepper
1 can (14 oz.) fat-free beef broth
1 large onion (for about 1 cup slices)

Slow-cooker method: Trim any excess fat from the roast, and place it in the bottom of a 4 ½ quart or larger slow cooker. Sprinkle the onion powder, garlic powder, salt and pepper over the roast. Press the spices into the roast with your fingers. Pour the can of broth around the roast, taking care not to pour it over the spiced roast.

Peel and thinly slice the onion. Separate the slices into rings, and add them to the pot. Cover the slow cooker. Cook on low for 8 to 10 hours.

Working carefully, use 2 forks to tear the beef into shreds. Stir the shredded beef well to mix it with the liquid in the pot. The beef can be refrigerated or frozen for use in future recipes. (See cook's note.)

Conventional Oven Method: Preheat the oven to 350 degrees.

Trim any excess fat from the roast, and place it in a large (15-by-13-by-4) roasting pan. Sprinkle the onion powder, garlic powder, salt and pepper over the roast. Press the spices into the roast with your fingers. Pour the can of broth around the roast, taking care not to pour it over the spiced roast.

Peel and thinly slice the onion. Separate the slices into rings, and add them to the pot.

Cover the roast with aluminum foil. Cook for 2 ½ to 3 hours, or until the roast reaches 185 degrees on a meat thermometer. You may baste the meat several times, if desired.

Remove the beef to a plate or shallow bowl. Working carefully, shred the beef using 2 forks. The beef can be refrigerated or frozen for use in future recipes. (See cook's note.)

Makes about 8 cups shredded beef.

Cook's note: The shredded beef can be refrigerated for up to 3 days or frozen for 2 to 3 months. Refrigerate or freeze the beef (and cooking liquid if using the slow-cooker method) in 1-cup portions in airtight containers or freezer bags. (If using bags, lay flat to freeze.) To defrost, remove any packaging and place the meat on a microwave-safe plate. Microwave on the defrost setting according to the manufacturer's instructions. Or place the frozen beef in the refrigerator overnight to thaw.

Each ½-cup serving contains about 138 calories (30 percent from fat), 4 grams fat (2 grams saturated), 44 milligrams cholesterol, 22 grams protein, 1 gram carbohydrates, trace fiber, 235 milligrams sodium.