Slow Cooker Broccoli Beef

If you have roughly 3 hours and 10 minutes to spend in the kitchen, Slow Cooker Broccoli Beef might be an outstanding gluten free and dairy free recipe to try. One portion of this dish contains about 28g of protein, 7g of fat, and a total of 274 calories. This recipe serves 6. For $2.68 per serving, this recipe covers 24% of your daily requirements of vitamins and minerals. If you have beef broth, low sodium soy sauce, red pepper flakes, and a few other ingredients on hand, you can make it. Plenty of people really liked this main course. 1117 people were impressed by this recipe. It is brought to you by Little Spice Jar. Overall, this recipe earns an outstanding spoonacular score of 97%. Similar recipes include Slow Cooker Beef with Broccoli, Slow Cooker Beef and Broccoli, and Slow Cooker Beef and Broccoli.

Servings: 6

Preparation duration: 10 minutes

Cooking duration: 180 minutes

 

Ingredients:

1 cup beef broth

1 pound broccoli florets

2 tablespoons cornstarch

1 ½ – 1 ¾ pound flank steak, sliced into 2 inch pieces

1 tablespoon minced garlic

½ teaspoon ground ginger

1/3 cup light brown sugar

6 tablespoons low sodium soy sauce

2 tablespoons oyster sauce

½ – 1 teaspoon red pepper flakes (or more to preference)

2 teaspoons toasted sesame oil

1 yellow onion, cut into 1 inch dice

Equipment:

measuring cup

slow cooker

bowl

baking pan

microwave

Cooking instruction summary:

In a small bowl or a 2 cup measuring cup, combine the ingredients for the sauce beef broth, garlic, oyster sauce, soy sauce, red pepper flakes, ground ginger, and brown sugar. Stir until the brown sugar dissolves.Spray a 5-8 quart slow cooker with cooking spray so the food doesnt stick. Add the sliced beef and diced onions in and pour the sauce over. Stir to combine. Allow the slow cooker to cook on the low heat setting for 4-5 hours or the high heat setting for 2-3 hours.About 35 minutes before the cooking time is up, combine cup of the cooking liquid (from the slow cooker) and the cornstarch in a small bowl. Stir until the cornstarch dissolves. This will take a few minutes, be patient. Itll look like its completely seized up but within 2-3 minutes it should dissolve completely. Add to the slow cooker and allow for the food to cook for the remaining 30 minutes.Just before serving: Place the broccoli florets in a shallow baking dish and drizzle with 3 tablespoons of water. Place in the microwave and cover with a plastic microwave cover. Zap for 1-2 minutes on high or until the broccoli turns bright green. Stir the broccoli into the slow cooker and drizzle with the sesame oil. Serve warm over a bed of jasmine rice.

 

Step by step:


1. In a small bowl or a 2 cup measuring cup, combine the ingredients for the sauce beef broth, garlic, oyster sauce, soy sauce, red pepper flakes, ground ginger, and brown sugar. Stir until the brown sugar dissolves.Spray a 5-8 quart slow cooker with cooking spray so the food doesnt stick.

2. Add the sliced beef and diced onions in and pour the sauce over. Stir to combine. Allow the slow cooker to cook on the low heat setting for 4-5 hours or the high heat setting for 2-3 hours.About 35 minutes before the cooking time is up, combine cup of the cooking liquid (from the slow cooker) and the cornstarch in a small bowl. Stir until the cornstarch dissolves. This will take a few minutes, be patient. Itll look like its completely seized up but within 2-3 minutes it should dissolve completely.


Add to the slow cooker and allow for the food to cook for the remaining 30 minutes.Just before serving

1. Place the broccoli florets in a shallow baking dish and drizzle with 3 tablespoons of water.

2. Place in the microwave and cover with a plastic microwave cover. Zap for 1-2 minutes on high or until the broccoli turns bright green. Stir the broccoli into the slow cooker and drizzle with the sesame oil.

3. Serve warm over a bed of jasmine rice.


Nutrition Information:

Quickview
274k Calories
28g Protein
7g Total Fat
23g Carbs
45% Health Score
Limit These
Calories
274k
14%

Fat
7g
11%

  Saturated Fat
2g
16%

Carbohydrates
23g
8%

  Sugar
14g
16%

Cholesterol
68mg
23%

Sodium
938mg
41%

Get Enough Of These
Protein
28g
56%

Vitamin C
69mg
84%

Vitamin K
78µg
75%

Selenium
36µg
52%

Vitamin B6
0.9mg
45%

Vitamin B3
8mg
43%

Zinc
4mg
32%

Phosphorus
312mg
31%

Potassium
733mg
21%

Vitamin B12
1µg
18%

Manganese
0.36mg
18%

Folate
70µg
18%

Iron
2mg
16%

Vitamin B2
0.26mg
16%

Magnesium
51mg
13%

Vitamin B5
1mg
13%

Vitamin A
520IU
10%

Vitamin B1
0.16mg
10%

Fiber
2g
10%

Calcium
83mg
8%

Copper
0.17mg
8%

Vitamin E
1mg
7%

covered percent of daily need
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Slow Cooker Beef and Broccoli | Delish

 

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Food Joke

WASHINGTON, DCCalifornia decriminalized the sale of Caesar salad this week -- and it`s not a moment too soon, the Libertarian Party said today."When you outlaw Caesar salad, only outlaws will eat Caesar salad," noted the party`s Director of Communications, Bill Winter. "That`s why, on the issue of Caesar salad, we Libertarians have always been pro-legalization."Selling Caesar salad became a crime last year when California legislators passed a new health law banning the sale of food that used raw eggs as an ingredient. Unexpectedly, the law included Caesar salad, which uses uncooked eggs in its unique dressing.Restaurant owners and fans of the popular salad were outraged. The outcry convinced state legislators to file a new bill to cancel the criminal status of Caesar salad -- and, presumably, end what might have become a flourishing black market in contraband romaine lettuce, raw eggs, and Parmesan cheese.The bill, signed into law by Governor Pete Wilson on Monday, has Libertarians cheering -- but a little surprised."We have to compliment California legislators for their rare display of good sense," acknowledged Winter. "Although we`re a bit surprised that they were courageous enough to toss the Caesar salad law entirely."Libertarians had expected politicians to take a more timid, gradual approach, said Winter, perhaps...* Implementing a five-day waiting period for Caesar salad, so the government could do a medical background check for raw-eggallergies.* Legalizing only "medical Caesar salad" -- whereby people with a vitamin deficiency could get a doctor`s permission to buy a small amount of Caesar salad for their own personal use.* Launching an anti-Caesar salad TV advertising blitz, perhaps with a commercial showing a frying pan, and then showing a frying pan with a raw egg in it. The voice-over could be: "This is your brain. This is your brain on Caesar salad."* Allowing only adults, 21 and over, the right to buy Caesar salad, on the grounds that it may be an adolescent`s gateway-salad to stronger stuff, like macaroni salad or three-bean salad.But Libertarians say they are delighted with the bold, unexpected victory over the "Just Say No to Caesar Salad" lobby -- and argue that it`s a win for libertarianism and the American way of life."We support the Constitutional right of every American to keep and bear a Caesar salad -- or, rather, to eat and buy a Caesar salad," said Winter. "All joking aside, it`s a setback for those political eggheads who think they have the right to micromanage every aspect of our lives -- down to the type of salad we buy in a restaurant. Hopefully, politicians will learn ... TO JUST LETTUCE ALONE."

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