Friday, January 18, 2013

Slow Cooked Broccoli Beef

1 lb uncooked lean & trimmed thin cut boneless top round steak
1 cup fat free beef broth
½ cup low sodium soy sauce
1/3 cup brown sugar
1 T sesame oil (found by the other Asian products)
3 garlic cloves, minced
2 T cornstarch
2 cups frozen broccoli florets/pieces, unthawed

1.    Combine the broth, soy sauce, brown sugar, sesame oil and garlic in your slow cooker and stir together to combine. Add the uncooked beef pieces and mix until the beef is covered by the liquid.
2.    Turn crock pot temperature to low and cover. Cook for 4 hours until the beef is cooked through.

3.    Remove 4 tablespoons of the liquid from your slow cooker to a bowl and stir in 2 tablespoons of cornstarch. Once combined, add the cornstarch mixture back into the slow cooker and mix in thoroughly. Add the frozen broccoli and stir in. Re-cover the slow cooker and cook on low for another half hour.

Yields 4 (1 cup) servings.Not including Rice 305 calories, 20 g carbs, 11 g fat, 29 g protein, 1 g fiber

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