This was a 1 kilo roast (about 2 pounds) and being the heart-smart one there was very little fat and hence very little shrinkage. First I mixed in the crock pot 1-1/2 cups of water, 2 Tablespoons low-sodium soy sauce, 2 tsp Worcestershire sauce, and about a Tbsp each of onion powder and garlic powder and 2 tsp fresh ground black pepper. I mixed that well, then added the roast, turning it a couple of times to coat all sides. Then I turned it on low before I left for work.
When I got home the house smelled fabulous, and then I realised I had a workout to do before dinner! Damn, that was a bad idea, doing three miles WATP with the delicious aromas of dinner in the air! Lol but I did it and got my full three miles in. Come dinner time I just cooked up some broccoli on the side and thoroughly enjoyed my meal.