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 black rice
Snipped
fresh cilantro (optional)
Directions
- 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.
- 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.
- 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.
- 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.
- Add cashews and about half of the sauce to meat mixture; toss gently to coat. Serve over hot cooked noodles. If desired, sprinkle with cilantro. Pass the remaining sauce.
Nutrition Facts
(Asian Broccoli and Beef)
Per serving:
- 331 kcal cal.,
- 8 g fat
- (2 g sat. fat,
- 1 g polyunsaturated fat,
- 4 g monounsatured fat),
- 70 mg chol.,
- 467 mg sodium,
- 36 g carb.,
- 2 g fiber,
- 5 g sugar,
- 27 g pro.
- Percent Daily Values are based on a 2,000 calorie diet