Slow Cooker Beef and Broccoli
Beef and broccoli is a popular take-out dish, yet it’s often served with a heap of white rice and packed with sodium. This is a low sodium, slow carb recipe prepared in the slow cooker, without the sugar and with only half of the sodium. Even though it's prepared in a slow cooker, it's still aesthetically pleasing, too. You'll sear the beef in a pan to give it that caramelized brown color. In addition, you'll cook the broccoli before mixing it in with the beef, so that the broccoli remains crisp and bright green. With this delicious slow carb recipe, you’ll learn that beef and broccoli doesn’t need rice to be mouthwatering.
- Yield : 4 servings
Ingredients
- beef stew meat - 2 lbs, 85-90% lean
- broccoli - 1-lb bag of florets
- garlic - 3 cloves, minced
- beef broth - 1 cup, low-sodium preferred
- soy sauce - ⅔ cup, low-sodium preferred
- sesame oil - 1 tbs
- red pepper flakes - ¼ tsp
- olive oil - 2 tbs
Instructions
Heat olive oil in a large skillet on medium heat. Lightly sear stew meat, until all sides are brown (doesn’t have to be cooked through).
In a bowl, whisk together soy sauce, sesame oil, red pepper flakes, and garlic.
Add beef, beef broth or consomme, and sauce to the slow cooker. Make sure everything is mixed well. If the beef is not covered in liquid, add just enough beef broth to ensure that all the beef is covered.
Cook on high for 2-3 hours, or low for 4-5 hours.
After beef is ready,, steam broccoli in the microwave: put broccoli florets in a microwave-safe bowl with 1 inche of cold water. Cover the bowl with a plate or microwave-safe plastic wrap and microwave for 3-4 minutes. Check to see if the broccoli is tender; if not, continue to microwave in 1-minute increments. (Keep in mind that you can also steam broccoli in a steamer basket, if you have one. Just make sure you don’t overcook it -- the broccoli should still have a little crispness to it.)
Finally, stir steamed broccoli in with the beef, and serve hot.
(57 votes, average: 3.86 out of 5)
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Very tasty, great for lunch.
Thanks Jim — glad you liked it!
On another 4 hour body blog, the mention that Soy Sauce if off limits except cheat day. I would appreciate more clarity in this subject. Thanks in advance for the reply
Hi Tom! I don’t think soy sauce is off limits at all. In fact, Tim Ferriss recommends using it specifically to liven up the slow carb diet on his blog here. And always bear in mind that the philosophy behind the slow carb diet is one of experimentation: it provides a foundation upon which you can build based on experience and experimentation. Enjoy!
OK, thanks…I am cooking the slow cooker beef and broccoli as I write
Excellent! Come back and let me know how it goes!
Delish….added some fresh ginger and mushrooms too. Will make again…….Thanks…Tom