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Slow Cooker Beef and Broccoli

Prep Time: 10 min.
Cook Time: 230 min.
Total Time: 240 min.
Servings: 4

What you need

1 1/2 lbs beef chuck (roast or chuck steak), diced into thin 1 1/2-inch long strips
1 cup low-sodium beef broth or beef consommé*
3 cups broccoli florets, diced into bite size pieces (from about 12 oz broccoli crowns)
2 1/2 Tbsp cornstarch
1/3 cup slightly packed dark-brown sugar
3 cloves garlic, minced
1/2 cup low-sodium soy sauce
Salt and freshly ground black pepper, to taste
1 Tbsp sesame oil
1/2 yellow onion, sliced into 2 servings

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How to do it

1. Add beef and onion portions to a slow cooker. In a mixing bowl whisk together beef broth, soy sauce, sesame oil, brown sugar and garlic. Season mixture with salt and pepper to taste.

2. Pour mixture over beef and onions in slow cooker. Cover with lid and cook on low heat 2 1/2 - 3 1/2 hours, until meat has cooked through. Ladle out 1/4 cup of the broth from slow cooker and pour into a bowl.

3. Add cornstarch and whisk until smooth then return broth mixture to slow cooker and gently stir.

4. Add in broccoli pieces (if you want vibrantly green broccoli you can steam it instead then add it at the end) and cover slow cooker with lid, then increase to high heat and cook 20 minutes longer, or until broccoli is tender and sauce has thickened slightly.

5. Remove onion pieces.

6. Serve warm over white or brown rice sprinkled with optional sesame seeds.*I used low-sodium broth (as well as the low-sodium soy sauce) so I have better control over the amount of salt that goes in. You can use regular beef broth, you just might not need to add salt, and same if using the consommé.Recipe Source: adapted from BS Recipes via Table for Two

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Nutrition

Calories
274.87cal ( 13.74% of daily need)
Fat
10.45g ( 16.07% of daily need)
Saturated Fat
3.46g ( 21.62% of daily need)
Carbohydrates
31.84g ( 10.61% of daily need)
Sugar
20.09g ( 22.33% of daily need)
Cholesterol
39.12mg ( 13.04% of daily need)
Sodium
1554.35mg ( 67.58% of daily need)
Protein
15.46g ( 30.92% of daily need)
Vitamin C
62.6mg ( 75.88% of daily need)
Vitamin K
70.76µg ( 67.39% of daily need)
Zinc
4.72mg ( 31.47% of daily need)
Vitamin B12
1.59µg ( 26.5% of daily need)
Vitamin B6
0.45mg ( 22.43% of daily need)
Vitamin B3
4.48mg ( 22.39% of daily need)
Selenium
14.81µg ( 21.16% of daily need)
Phosphorus
203.88mg ( 20.39% of daily need)
Manganese
0.36mg ( 18.02% of daily need)
Potassium
547.36mg ( 15.64% of daily need)
Iron
2.65mg ( 14.7% of daily need)
Folate
53.86µg ( 13.47% of daily need)
Vitamin B2
0.22mg ( 13.08% of daily need)
Magnesium
40.89mg ( 10.22% of daily need)
Fiber
2.36g ( 9.42% of daily need)
Vitamin B5
0.91mg ( 9.08% of daily need)
Vitamin A
433.05IU ( 8.66% of daily need)
Vitamin B1
0.11mg ( 7.59% of daily need)
Calcium
73.41mg ( 7.34% of daily need)
Copper
0.13mg ( 6.4% of daily need)
Vitamin E
0.69mg ( 4.62% of daily need)

Breakdown

Proteins
21.83%
Fat
33.19%
Carbs
44.98%
* Nutrition information is estimated based on the ingredients and cooking instructions as described in each recipe and is intended to be used for informational purposes only.

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