Slow Cooker Beef and Broccoli Recipe
Slow Cooker Beef and Broccoli
1.2 lbs steak (I used flank steak), cut into strips
½ cup white or yellow onions, diced
3 cloves garlic, minced
fresh ginger, grated (optional)
1 cup chicken or beef broth, warmed
½ cup low sodium soy sauce (I like Kikkoman)
⅓ cup brown sugar, packed
1 tablespoon sesame oil
¼- 1/2 teaspoon red pepper flakes
2-3 tablespoons cornstarch, to thicken
3-4 cups fresh broccoli, steamed (see note)
white rice, prepared
Garnish (red pepper flakes, sesame seeds)
Add steak, onions, garlic and fresh ginger into the slow cooker. (I prefer using my small slow cooker with this recipe)
In a medium size bowl stir together broth, soy sauce, brown sugar, sesame oil, and red pepper flakes until brown sugar has dissolved.
Pour mixture into slow cooker and stir.
Place the lid on the slow cooker and cook on low for 3-4 hours or until steak is tender to your liking.
Stir in cornstarch to thicken the sauce. (Alternatively you can scoop out ¼ cup of broth mixture and mix it with cornstarch to create a thick sauce and then pour this back into the slow cooker to prevent lumps. I never do this though)
Taste and adjust seasonings if desired (sometimes I’ll add in some powdered onion and powdered garlic, black pepper, sriracha and salt, depending on the type of broth & soy sauce I use)
To serve, place rice on a plate and top with beef and broccoli.
Garnish with red pepper flakes and sesame seeds if desired.
Here are some of the benefits of broccoli:
1.Cancer prevention: Broccoli shares these cancer fighting, immune boosting properties with other cruciferous vegetables such as cauliflower, Brussels sprouts and cabbage.
2. Cholesterol reduction: Like many whole foods, broccoli is packed with soluble fiber that draws cholesterol out of your body.
3. Reducing allergic reaction and inflammation: Research has shown the ability of kaempferol to lessen the impact of allergy-related substances on our body. Broccoli even has significant amounts of omega 3 fatty acids, which are well know as an anti-inflammatory.
4. Powerful antioxidant: Of all the cruciferous vegetables, broccoli stands out as the most concentrated source of vitamin C, plus the flavonoids necessary for vitamin C to recycle effectively. Also concentrated in broccoli are the carotenoids lutein, zeaxanthin and beta-carotene, other powerful antioxidants.
5. Bone health: Broccoli contains high levels of both calcium and vitamin K, both of which are important for bone health and prevention of osteoporosis.
6. Heart health: The anti-inflammatory properties of sulforaphane, one of the isothiocyanates (ITCs) in broccoli, may be able to prevent (or even reverse) some of the damage to blood vessel linings that can be caused by inflammation due to chronic blood sugar problems.
7. Diet aid: Broccoli is a good carb and is high in fiber, which aids in digestion, prevents constipation, maintains low blood sugar, and curbs overeating.