Oriental Beef and Broccoli: A Slow-Cooked Delight for the Family
If you’re looking for a satisfying, hearty, and well-seasoned meal that the entire family will enjoy, this Oriental Beef and Broccoli recipe is a perfect choice. With tender beef, flavorful vegetables, and a savory sauce, this one-dish meal is simple to prepare and ideal for a busy weeknight dinner. The best part? It cooks in the slow cooker, allowing you to prepare it in advance and enjoy a delicious meal with minimal effort.
Adapted from Better Homes & Gardens, this dish is a balanced combination of beef and vegetables that offers a healthy, low-cholesterol option without being too spicy or hot. Serve it over a bed of rice for a fulfilling meal that will surely become a family favorite.
Ingredients:
| Ingredient | Quantity |
|---|---|
| Carrots | 6 |
| Onions | 2 |
| Beef round steak (sliced) | 1 ½ lbs |
| Fresh ginger (grated) | 1 tsp |
| Garlic (minced) | 2-3 cloves |
| Water | ½ cup |
| Low sodium soy sauce | 2 tbsp |
| Fresh broccoli florets | 1 bunch |
| Cooked rice (for serving) | 4 cups |
Nutritional Information (Per Serving):
| Nutrient | Amount |
|---|---|
| Calories | 393.1 |
| Total Fat | 11.6g |
| Saturated Fat | 4.5g |
| Cholesterol | 69.6mg |
| Sodium | 492.4mg |
| Total Carbohydrates | 41.8g |
| Dietary Fiber | 2.7g |
| Sugars | 4.8g |
| Protein | 29.6g |
Instructions:
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Prepare the slow cooker: Start by layering the ingredients in the slow cooker. Begin with the carrots at the bottom, followed by the onions, and then the beef strips on top. This order ensures that the vegetables cook evenly and the beef becomes tender.
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Season the layers: Sprinkle the grated fresh ginger and minced garlic evenly over the beef and vegetables. This will infuse the entire dish with aromatic flavors as it slow-cooks.
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Make the sauce: In a small bowl, combine the water, low-sodium soy sauce, and any gravy mix you’re using (if applicable). Stir well to dissolve the gravy mix. Pour this sauce evenly over the beef and vegetables.
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Slow cook: Cover the slow cooker and set it to cook on LOW for 6-8 hours. This slow cooking method will tenderize the beef and allow the flavors to meld together beautifully. The longer it cooks, the more flavorful it becomes.
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Add the broccoli: Once the cooking time is almost up, increase the heat to HIGH. Add the fresh broccoli florets to the slow cooker and stir to combine. This will allow the broccoli to cook but remain crisp-tender, retaining its bright green color and nutritional value.
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Final touches: Cover the slow cooker and cook the broccoli for an additional 15 minutes on HIGH. Check the broccoli to ensure it’s cooked to your liking—tender but still crisp.
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Taste and adjust: Taste the dish and season with salt and pepper to your preference. The soy sauce will already add some saltiness, so adjust carefully.
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Serve: Spoon the finished beef and broccoli mixture over hot cooked rice. The rice will soak up the flavorful sauce, making every bite delicious.
Tips and Variations:
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Meat alternatives: If you’re looking for a different protein, you can easily swap the beef for chicken breast or pork tenderloin. Just adjust the cooking time if necessary.
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Vegetable variations: Feel free to add other vegetables such as bell peppers, snow peas, or even mushrooms to create a more colorful dish.
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Spice it up: If you enjoy a bit of heat, consider adding a dash of red pepper flakes or a splash of sriracha sauce to the sauce mix for a spicy twist.
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Leftovers: This dish makes great leftovers. Simply store it in an airtight container in the fridge for up to 3 days, or freeze it for up to 3 months.
Why You’ll Love This Recipe:
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Low cholesterol: This dish offers a balanced, heart-healthy option that’s perfect for families watching their cholesterol intake. The lean beef and vegetables are complemented by a low-sodium soy sauce to keep it light yet full of flavor.
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Ease of preparation: With just a few simple steps and the help of a slow cooker, you can have a flavorful dinner ready without much effort. This makes it ideal for busy weeknights when time is tight.
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Nutrient-packed: Packed with vegetables like carrots, onions, and broccoli, this dish is a great way to sneak in extra fiber and essential vitamins while still satisfying your taste buds.
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Versatile: Whether you serve it over rice, noodles, or quinoa, you can adapt this dish to suit your family’s preferences.
Enjoy this wholesome, savory, and satisfying dish that brings the comforting flavors of beef and broccoli together in an easy-to-make slow cooker recipe. It’s sure to become a regular in your dinner rotation!
