Asian Broccoli and Beef

Asian Broccoli and Beef

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From: Diabetic Living Magazine

Skip the high-sodium take-out meal and make this flavorful slow-cooker broccoli and beef dish.

Ingredients 1 serving

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  • 2¼ pounds boneless beef chuck roast
  • ¼ cup reduced-sodium soy sauce
  • ¼ cup orange juice
  • 1 tablespoon minced fresh ginger
  • 2 cloves garlic, minced
  • ⅛ teaspoon cayenne pepper
  • ¼ 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
  • ⅓ cup roasted cashews, coarsely chopped
  • 3 cups hot cooked cellophane noodles or brown rice

Preparation

  • Prep

  • Ready In

  1. Trim fat from meat. Cut meat into 2-inch pieces and place in a 4-quart slow cooker. In a small bowl combine soy sauce, 3 tablespoons of the orange juice, 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 and 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 and offer the remaining sauce on the side.

Nutrition information

  • Serving size: 1 serving
  • Per serving: 327 calories; 8 g fat(2 g sat); 2 g fiber; 34 g carbohydrates; 28 g protein; 70 mg cholesterol; 5 g sugars; 481 mg sodium;
  • Carbohydrate Servings:
  • Exchanges: 3 lean protein, 2 starch, 1 vegetable

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