Embark on a culinary journey that not only delights the taste buds but also offers a glimpse into the fascinating origins of a beloved dish: Slow Cooker Beef and Broccoli. This recipe, though popular in Chinese-American cuisine, has a rich history rooted in the culinary traditions of China. With its origins in Cantonese cuisine, the marriage of tender beef and crisp broccoli exemplifies the balanced and harmonious flavors that are at the heart of authentic Chinese cooking. So, as you savor this delightful fusion of flavors, you're also partaking in a tradition that has traveled across oceans and generations to land right on your plate.

Ingredients:

- 1.5 pounds of lean beef (such as sirloin or flank steak), thinly sliced

- 2 cups of fresh broccoli florets

- 1/2 cup of low-sodium soy sauce

- 1/4 cup of water

- 2 tablespoons of honey

- 2 cloves of garlic, minced

- 1 teaspoon of fresh ginger, minced

- 1/4 teaspoon of red pepper flakes (adjust to taste)

- 1 tablespoon of cornstarch

- 1 tablespoon of sesame seeds (optional, for garnish)

- Sliced green onions (optional, for garnish)

- Cooked rice or quinoa, for serving

Instructions:

Prepare the Beef: Start by slicing the lean beef into thin strips. You can partially freeze it for easier slicing.

Mix the Sauce: In a bowl, whisk together the low-sodium soy sauce, water, honey, minced garlic, minced ginger, and red pepper flakes. This creates a flavorful sauce for your dish.

Slow Cooker Setup: Place the sliced beef and broccoli florets in your slow cooker.

Pour the Sauce: Pour the prepared sauce over the beef and broccoli in the slow cooker.

Cook Low and Slow: Set your slow cooker to the low heat setting and cook for 2-3 hours. The beef should become tender, and the broccoli will be perfectly cooked.

Thicken the Sauce: In a small bowl, mix the cornstarch with a few tablespoons of water to create a slurry. Stir the slurry into the slow cooker to thicken the sauce. Allow it to cook for an additional 15-30 minutes, or until the sauce has thickened to your desired consistency.

Serve: Once the sauce has thickened, serve the Slow Cooker Beef and Broccoli over a bed of cooked rice or quinoa. Garnish with sesame seeds and sliced green onions if desired.

Enjoy: Relish this healthy and delightful meal with your loved ones. The tender beef, crisp broccoli, and savory sauce create a delicious combination that will satisfy your taste buds and keep you coming back for more.

Nutrition Value

Here's a breakdown of the approximate nutritional information for the main ingredients in the Slow Cooker Beef and Broccoli recipe:

Lean Beef (1.5 pounds):

  - Calories: Approximately 825-900 calories (depending on the cut and fat content)

  - Protein: About 120-150 grams

  - Fat: Approximately 30-50 grams

  - Carbohydrates: Minimal (negligible carbs)

  - Sodium: Varies based on the marinade or seasoning used

Fresh Broccoli (2 cups):

  - Calories: Around 60-70 calories

  - Protein: Approximately 5 grams

  - Fat: Around 0.5-1 gram

  - Carbohydrates: About 12-15 grams

  - Fiber: Approximately 5-6 grams

  - Vitamins and Minerals: Broccoli is rich in vitamin C, vitamin K, vitamin A, folate, potassium, and various antioxidants.

Low-Sodium Soy Sauce (1/2 cup):

  - Calories: About 70 calories

  - Protein: Around 6 grams

  - Fat: Approximately 0 grams

  - Carbohydrates: Approximately 10 grams

  - Sodium: The exact sodium content depends on the brand, but "low-sodium" typically contains less than regular soy sauce.

Honey (2 tablespoons):

  - Calories: Approximately 120-120 calories

  - Carbohydrates: About 32-34 grams

  - Sugars: Mostly natural sugars

  - Minimal protein, fat, and sodium

Garlic and Ginger (1-2 cloves of garlic, 1 teaspoon of fresh ginger):

  - Calories: Minimal (negligible calories)

  - Carbohydrates, protein, and fat: Negligible (used in small quantities)

  - Vitamins and Minerals: Garlic and ginger contain various beneficial compounds and vitamins, such as vitamin C, vitamin B6, manganese, and antioxidants.

Red Pepper Flakes (1/4 teaspoon):

  - Calories: Minimal (negligible calories)

  - Carbohydrates, protein, and fat: Negligible (used in small quantities)

  - May have a slight impact on metabolism due to capsaicin.

Cornstarch (1 tablespoon, used for thickening the sauce):

  - Calories: About 30-40 calories

  - Carbohydrates: Approximately 7-9 grams

  - Minimal protein, fat, and sodium

Optional garnishes (sesame seeds, green onions):

  - Calories: Minimal (add a negligible amount of calories)

Chef Culinary Creationss

I am a passionate chef, dedicated to crafting exceptional culinary experiences.

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