Side Pannel
Smart Teriyaki Beef with Broccoli
Smart Teriyaki Beef with Broccoli
- Recipe Submitted by ADMIN on 09/26/2007
Category: Crockpot
Ingredients List
- Non-stick cooking spray;
- -preferably garlic flavored
- 1 lb Beef rump roast; cut into
- -3/4-by-2-inch strips
- 4 Carrots; cut into 2-inch
- -long sticks
- 10 oz Frozen pearl onions
- 14 oz Fat-free beef broth
- 2 tb Low-sodium teriyaki sauce;
- -divided
- 1/2 c Water
- 1/2 lb Broccoli florets; separated
- 8 oz Egg noodles; thin or medium
Directions
Coat a non stick skillet with garlic-flavored non stick spray, and saute
the beef over medium-high until browned, about 5 minutes. Transfer the beef
to an electric slow cooker.
Add the carrots, onions, broth, 1 tablespoon teriyaki sauce, and water.
cover and cook on HIGH until the meat is tender, 4 to 6 hours (or LOW, 7 to
9 hours). In the last half-hour, cook the noodles separately and drain
them; keep warm.
Meanwhile, stir the broccoli into the beef mixture. cover and cook until
the broccoli is crisp-tender, 5 minutes if florets are small. Divide the
noodles among 4 plates. Top with the beef mixture, and sprinkle with the
remaining teriyaki.
[PER SERVING: 516 cals, 8g fat (13%) 637mg sodium, 6g fiber]
TIP: If low-fat broth is not available, use regular. Refrigerate unopened
for about 3 hours. The fat will rise to the top and congeal. Remove the lid
and skim.
NOTES : This Asian-style dish is easy to make and fairly bursting with
teriyaki's ginger-garlic flavor. Cooker: 3+1/2 to 4 quart
the beef over medium-high until browned, about 5 minutes. Transfer the beef
to an electric slow cooker.
Add the carrots, onions, broth, 1 tablespoon teriyaki sauce, and water.
cover and cook on HIGH until the meat is tender, 4 to 6 hours (or LOW, 7 to
9 hours). In the last half-hour, cook the noodles separately and drain
them; keep warm.
Meanwhile, stir the broccoli into the beef mixture. cover and cook until
the broccoli is crisp-tender, 5 minutes if florets are small. Divide the
noodles among 4 plates. Top with the beef mixture, and sprinkle with the
remaining teriyaki.
[PER SERVING: 516 cals, 8g fat (13%) 637mg sodium, 6g fiber]
TIP: If low-fat broth is not available, use regular. Refrigerate unopened
for about 3 hours. The fat will rise to the top and congeal. Remove the lid
and skim.
NOTES : This Asian-style dish is easy to make and fairly bursting with
teriyaki's ginger-garlic flavor. Cooker: 3+1/2 to 4 quart
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