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Asian Broccoli and Beef

Asian Broccoli and Beef

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Rated: 0
  • Makes: 6 servings
  • Prep 20 mins
  • Slow Cook 8 hrs 15 mins to 10 hrs 15 mins (low) or 4 1/4 to 5 1/4 hours (high)
  • Serving Size: 1 cup broccoli beef mixture plus 1/2 cup noodles
  • Carb Grams Per Serving: 34

Ingredients

  • 2 1/4 pounds boneless beef chuck roast
  • 1/4 cup reduced-sodium soy sauce
  • 1/4 cup orange juice
  • 1 tablespoon minced fresh ginger
  • 2 cloves garlic, minced
  • 1/8 teaspoon cayenne pepper
  • 1/4 teaspoon toasted sesame oil (optional)
  • 3 cups broccoli florets
  • 2 tablespoons cold water
  • 1 tablespoon cornstarch
  • 1 tablespoon orange marmalade or 1 teaspoon finely shredded orange peel
  • 1/3 cup dry roasted cashews, coarsely chopped
  • 3 cups hot cooked cellophane noodles or brown rice

Directions

  1. Trim fat from meat. Cut meat into 2-inch pieces. Place meat in a 4-quart slow cooker. In a small bowl combine soy sauce, 3 tablespoons of the orange juice, the ginger, garlic, and cayenne pepper. Pour mixture over meat in cooker.
  2. Cover and cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours. If desired, stir in sesame oil. If using low-heat setting, turn to high-heat setting. Add broccoli to cooker. Cover and cook about 15 minutes more or just until broccoli is tender.
  3. Using a slotted spoon, transfer meat to a medium bowl. Using two forks, break meat into smaller pieces. Add broccoli to meat in bowl; cover and keep warm.
  4. For sauce, strain cooking liquid through a fine-mesh sieve into a small saucepan. In a small bowl stir the water into cornstarch; stir into strained cooking liquid. Cook and stir over medium heat until slightly thickened and bubbly. Cook and stir for 2 minutes more. Remove from heat. Stir in orange marmalade and the remaining 1 tablespoon orange juice.
  5. Add cashews and about half of the sauce to meat mixture; toss gently to coat. Serve over hot cooked noodles. Pass the remaining sauce.

Nutrition Facts Per Serving:

Servings Per Recipe: 6
PER SERVING: 327 cal., 8 g total fat (2 g sat. fat), 70 mg chol., 481 mg sodium, 34 g carb. (2 g fiber, 5 g sugars), 28 g pro.

Diabetic Exchanges

Vegetables (d.e): 1; Starch (d.e): 2; Lean Meat (d.e): 3;