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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 262.8
  • Total Fat: 7.0 g
  • Cholesterol: 64.6 mg
  • Sodium: 649.0 mg
  • Total Carbs: 19.8 g
  • Dietary Fiber: 2.7 g
  • Protein: 29.4 g

View full nutritional breakdown of Broccoli Beef calories by ingredient
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Broccoli Beef

Submitted by: SHENANIGAN

Introduction

Broccoli Beef recipe from "A Year of Slow Cooking" blog, day 68. Slightly altered for my family. We like sweet more than spicy, so I reduced the crushed red pepper and added some pineapple! Broccoli Beef recipe from "A Year of Slow Cooking" blog, day 68. Slightly altered for my family. We like sweet more than spicy, so I reduced the crushed red pepper and added some pineapple!
Number of Servings: 4

Ingredients

    1 lb thin beef (I use round steak)
    1/4 cup low sodium soy sauce
    2 T white wine
    2 T apple cider vinegar
    1 T brown sugar
    2 t sesame oil
    2 cloves chopped garlic (or 1 t jarred garlic)
    1/4 t crushed red pepper flakes
    1 bag thawed broccoli florets (to add later)
    1 can pineapple chunks, drained

Directions

--add the liquid and to the crockpot
--chop up your garlic, add to mixture
--stir in spices
--slice meat into thin strips
--toss in the liquid and spice mixture to coat thoroughly
--cook on low for 6-8 hours, depending on the cut of meat. Thicker pieces will take longer to tenderize.
--an hour before serving, add entire bag of broccoli and the pineapple. Cover and cook on high for another hour or so.
--stir gingerly to coat broccoli and pineapple.
--serve over brown rice (not included in nutritional info!)

Serving Size: makes 4 servings, 6 weight watcher points per serving






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