• Brianna Rhodes, RD, CD

Slow-Cooker Beef & Broccoli

Savory Beef, crisp broccoli and sticky rice. This meal will be a delicious addition to your family dinners. It is super easy to make too.

I love a good stir fry, but usually stir-fry type recipes are very involved—slicing, battering and frying the meat, chopping and sautéing the veggies, etc. So I don’t often make them. I found this recipe however and decided to give it a try.

A good slow-cooker recipe is always a win. And this one was definitely a win! I had to slice up the beef real thin, but otherwise there is no searing or browning required. Slice the beef, dump the sauce over the top, and let it cook all day. Closer to dinner time, cook up the rice and steam the broccoli.

My kids don’t care for sauce on their meat and rice of course. But one of the final steps is to thicken the sauce so I had to pull all the meat out of the sauce anyway. I just made a small container of sauce-free beef, and put the rest back in the crock pot with the sauce once it was finished.

Also, my kids love broccoli (which is definitely a win for a dietitian mom!). But they can’t stand it cooked. So rather than dumping all the broccoli into the crock pot, I kept it separate. I gave them raw broccoli, and steamed a little for me and the husband in the microwave.

Overall, it was the easiest Asian-type meal I’ve ever made. And it was delicious! The beef also makes a pretty amazing bagel sandwich with cream cheese and spinach. Give that a try too!

Meal:

  • 1 cup of beef & sauce

  • ¾ cup broccoli

  • 1 cup of rice (cooked)

  • ¾ cup mandarin oranges

Recipe Used in this meal:

Slow-Cooker Beef & Broccoli

Serving size: 1 1/2 cups

Servings per Recipe: 6

Ingredients

  • 1 ½ lbs Boneless Beef Chuck Steak

  • 1 cup beef broth

  • ½ cup soy sauce

  • 1/3 cup brown sugar (unpacked)

  • 2 tsp minced garlic

  • 2 Tbsp cornstarch

  • 2 Tbsp cold water

  • 3 cups broccoli

Directions

  1. Slice the beef steak into thin strips, about 2 inches long. Place all the beef in the crock pot.

  2. Mix together beef broth, soy sauce, brown sugar and garlic, stir to combine.

  3. Pour over the beef, then set the slow-cooker on low and cook 6-8 hours.

  4. About 20 minutes before serving, spoon the steak pieces into a separate bowl.

  5. Pour the sauce into a small saucepan. Mix cornstarch and cold water in a separate bowl. Add to the saucepan, stirring constantly. Bring to a boil and cook until thickened, about 3 minutes.

  6. Return sauce and beef to crock pot. Add broccoli and allow to simmer for 10 minutes. Serve hot over rice.

Nutrition Facts Label for Entire Meal (including rice and mandarin oranges):

Nutrition Facts Label for Beef & Broccoli (no rice):

RD and Me

Brianna Rhodes, RD, CD

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© 2016 RD and Me Nutrition Consulting, LLC