Experience a culinary classic with this Slow Cooker Beef and Broccoli recipe, a popular dish in Chinese-American cuisine. Rooted in Cantonese culinary traditions, this dish beautifully combines tender beef with crisp broccoli in a savory, honey-infused sauce. Ideal for a hassle-free dinner, it captures the essence of authentic Chinese flavors and brings a touch of tradition to your table.
The origins of Beef and Broccoli can be traced back to Cantonese cuisine, a cornerstone of Chinese culinary heritage known for its emphasis on balanced flavors and fresh ingredients. Although this dish is often associated with American Chinese cuisine, its roots lie in traditional Chinese cooking methods, which highlight the harmony between meat and vegetables. The dish has evolved over time, adapting to local tastes and becoming a beloved staple in many households.
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:
1. Prepare the Beef: Slice the lean beef into thin strips. For easier slicing, partially freeze the beef before cutting.
2. Mix the Sauce: In a bowl, whisk together the low-sodium soy sauce, water, honey, minced garlic, minced ginger, and red pepper flakes to create a flavorful sauce.
3. Slow Cooker Setup: Place the sliced beef and broccoli florets in your slow cooker.
4. Pour the Sauce: Pour the prepared sauce over the beef and broccoli in the slow cooker.
5. Cook Low and Slow: Set the slow cooker to low heat and cook for 2-3 hours. The beef should be tender, and the broccoli perfectly cooked.
6. Thicken the Sauce: In a small bowl, mix the cornstarch with a few tablespoons of water to make a slurry. Stir the slurry into the slow cooker to thicken the sauce, then cook for an additional 15-30 minutes until the sauce reaches your desired consistency.
7. Serve: Serve the beef and broccoli over cooked rice or quinoa. Garnish with sesame seeds and sliced green onions if desired.
8. Enjoy: Savor this delicious meal with your loved ones. The tender beef, crisp broccoli, and savory sauce create a delightful combination that’s sure to please.
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
1. 1.5 pounds of lean beef (such as sirloin or flank steak), thinly sliced
- Calories: Approximately 1,080 (for 1.5 pounds)
- Carbohydrates: 0 g
- Protein: 96 g
- Fat: 72 g
- Sodium: 120 mg
- Cholesterol: 288 mg
- Vitamins: Rich in B vitamins, especially B12 and niacin
- Minerals: Excellent source of iron, zinc, and phosphorus
- Nutritional Benefit: Provides high-quality protein essential for muscle growth and repair, and is a good source of vital minerals and vitamins.
2. 2 cups of fresh broccoli florets
- Calories: Approximately 62
- Carbohydrates: 12 g
- Protein: 5 g
- Fat: 0.6 g
- Sodium: 60 mg
- Cholesterol: 0 mg
- Vitamins: High in vitamin C, vitamin K, and vitamin A
- Minerals: Contains calcium, potassium, and magnesium
- Nutritional Benefit: Rich in antioxidants and fiber, supports immune health, and helps in digestion and bone health.
3. 1/2 cup of low-sodium soy sauce
- Calories: Approximately 30
- Carbohydrates: 1 g
- Protein: 2 g
- Fat: 0 g
- Sodium: 1,000 mg
- Cholesterol: 0 mg
- Vitamins: Small amounts of B vitamins
- Minerals: Contains potassium and magnesium
- Nutritional Benefit: Adds flavor with reduced sodium content compared to regular soy sauce, but should be used in moderation due to its sodium content.
4. 1/4 cup of water
- Calories: 0
- Carbohydrates: 0 g
- Protein: 0 g
- Fat: 0 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: None
- Minerals: None
- Nutritional Benefit: Provides hydration and helps in blending the flavors of the dish.
5. 2 tablespoons of honey
- Calories: Approximately 128
- Carbohydrates: 34 g
- Protein: 0.2 g
- Fat: 0 g
- Sodium: 1 mg
- Cholesterol: 0 mg
- Vitamins: Small amounts of vitamins B and C
- Minerals: Contains trace amounts of calcium, iron, magnesium, and potassium
- Nutritional Benefit: Natural sweetener that provides quick energy and has some antioxidants.
6. 2 cloves of garlic, minced
- Calories: Approximately 9
- Carbohydrates: 2 g
- Protein: 0.4 g
- Fat: 0 g
- Sodium: 1 mg
- Cholesterol: 0 mg
- Vitamins: Contains vitamin C and small amounts of vitamin B6
- Minerals: Contains manganese, calcium, and potassium
- Nutritional Benefit: Provides antioxidants, supports cardiovascular health, and has antibacterial properties.
7. 1 teaspoon of fresh ginger, minced
- Calories: Approximately 2
- Carbohydrates: 0.4 g
- Protein: 0 g
- Fat: 0 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Contains small amounts of vitamin B6 and vitamin C
- Minerals: Contains potassium and magnesium
- Nutritional Benefit: Aids in digestion, has anti-inflammatory properties, and adds a distinctive flavor.
8. 1/4 teaspoon of red pepper flakes (adjust to taste)
- Calories: Approximately 6
- Carbohydrates: 1 g
- Protein: 0.2 g
- Fat: 0.3 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Contains small amounts of vitamins A and C
- Minerals: Contains iron and potassium
- Nutritional Benefit: Adds a spicy kick and contains capsaicin, which can boost metabolism and aid digestion.
9. 1 tablespoon of cornstarch
- Calories: Approximately 30
- Carbohydrates: 7 g
- Protein: 0 g
- Fat: 0 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: None
- Minerals: Small amounts of iron
- Nutritional Benefit: Used as a thickening agent for sauces, provides no significant nutritional benefits.
10. 1 tablespoon of sesame seeds (optional, for garnish)
- Calories: Approximately 52
- Carbohydrates: 2 g
- Protein: 1.6 g
- Fat: 4.5 g
- Sodium: 1 mg
- Cholesterol: 0 mg
- Vitamins: Contains vitamin B1 and vitamin E
- Minerals: High in calcium, magnesium, and iron
- Nutritional Benefit: Adds a nutty flavor and crunch, rich in healthy fats and minerals beneficial for bone health.
11. Sliced green onions (optional, for garnish)
- Calories: Approximately 5 (for a small portion)
- Carbohydrates: 1 g
- Protein: 0.2 g
- Fat: 0 g
- Sodium: 1 mg
- Cholesterol: 0 mg
- Vitamins: Contains vitamin C and vitamin K
- Minerals: Contains calcium, potassium, and iron
- Nutritional Benefit: Adds freshness and flavor, supports immune function, and provides essential vitamins and minerals.
12. Cooked rice or quinoa, for serving
- Calories: Varies by choice
- Cooked rice (1 cup): Approximately 205 calories
- Cooked quinoa (1 cup): Approximately 222 calories
- Carbohydrates:
- Cooked rice: 45 g
- Cooked quinoa: 39 g
- Protein:
- Cooked rice: 4 g
- Cooked quinoa: 8 g
- Fat:
- Cooked rice: 0.4 g
- Cooked quinoa: 3.6 g
- Sodium:
- Cooked rice: 0 mg
- Cooked quinoa: 13 mg
- Cholesterol: 0 mg
- Vitamins:
- Cooked rice: Small amounts of B vitamins
- Cooked quinoa: Rich in B vitamins and vitamin E
- Minerals:
- Cooked rice: Small amounts of iron and magnesium
- Cooked quinoa: Good source of iron, magnesium, and phosphorus
- Nutritional Benefit: Provides essential carbohydrates and can be a good source of protein (quinoa) and minerals, making it a hearty and nutritious base for the dish.
Chef Culinary Creationss
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