Simple Beef Broccoli Stir Fry (crock pot/pan)
 Recipe){kind=link}
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 187.8
- Total Fat: 3.9 g
- Cholesterol: 68.0 mg
- Sodium: 381.6 mg
- Total Carbs: 10.5 g
- Dietary Fiber: 2.0 g
- Protein: 26.8 g
View full nutritional breakdown of Simple Beef Broccoli Stir Fry (crock pot/pan) calories by ingredient
Introduction
I simmer my stew meat in the crock pot half the day, so this is really easy, when the meat is tender I transfer to a pan or wok and cook up the veggies! Super easy, no fuss dinner! I simmer my stew meat in the crock pot half the day, so this is really easy, when the meat is tender I transfer to a pan or wok and cook up the veggies! Super easy, no fuss dinner!Number of Servings: 4
Ingredients
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1 lb lean stew meat
2 c chopped fresh broccoli
1/2 c sliced fresh carrots
2 tbs minced garlic
2 tbs low sodium soy sauce
2 tbs flour
2-3 c water
Directions
brown meat in pan with garlic in skillet or wok.
add soy sauce and water, bring to boil. reduce heat to very low and cover. (I like to simmer this in the crock pot for about 2 hours so meat is very tender then put back in skillet or wok--keep an eye on water level)
add flour to thicken sauce.
add carrots, cook for 3 mins.
add broccoli cook for 5 minutes.
can be served over rice (not included in nutrition info)
makes 4- 1.5 cup servings
(I had this exact recipe submitted under another ID, but closed my SP account)
Number of Servings: 4
Recipe submitted by SparkPeople user MINDY_IN_TEXAS.
add soy sauce and water, bring to boil. reduce heat to very low and cover. (I like to simmer this in the crock pot for about 2 hours so meat is very tender then put back in skillet or wok--keep an eye on water level)
add flour to thicken sauce.
add carrots, cook for 3 mins.
add broccoli cook for 5 minutes.
can be served over rice (not included in nutrition info)
makes 4- 1.5 cup servings
(I had this exact recipe submitted under another ID, but closed my SP account)
Number of Servings: 4
Recipe submitted by SparkPeople user MINDY_IN_TEXAS.
Member Ratings For This Recipe
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LHLADY517
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HONEYBUG95
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TUNDERKIRCHER
Very good and easy recipe. I cut back on the soy sauce because of Na+, and added a little ground ginger to it. I also added some onions and mushrooms and red pepper strips. Delicious. - 7/13/09
Reply from CD5250283 (7/14/09)
yes mushrooms are a great add in idea! My boyfriend hates red peppers, but that sounds good to me :) I'm very allergic to Ginger, so that part wouldn't work for me!
Thank you for rating!!
Mindy
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CHUBBABUGG
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CARLIN5007
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JULIJULINN
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4CONNIESHEALTH
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FISHGUT3
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CHERYLHURT
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ELRIDDICK
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BONNIE1552
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MNABOY
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DIANNE467
Really good. I cheated the first time and used a seasoning packet and mixed olive oil and water with it. Threw in some minced garlic at the end of cook time. Steamed the broccoli separate and added at end. One change, I would add about 1-2 T minced garlic to the meat and cook it all day, mor flv - 11/8/17
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MSBAARDO
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CD13078389
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A1DENSMOM
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SEMISWEET6
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ACINNOREV
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CARPER_SARAH
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PASCHAD
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AMARANTHUS
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SKRING05
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AROPTE