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Instant Pot Spicy Beef and Broccoli - Dump and Go Dinner

Marinated in a mixture of coconut aminos and pineapple juice, this Instant Pot Beef and Broccoli recipe boasts tender strips of flank steak and flavorful veggies finished with a dash of red pepper.
4 Servings Recipe By

Ingredients

  • 4 tablespoons Coconut Aminos
  • 1 teaspoon Garlic Powder
  • 1 teaspoon Onion Powder
  • 4 tablespoons Olive Oil
  • 1/2 cups Beef Bone Broth/Stock
  • 6 tablespoons Pineapple Juice
  • 1 1/2 pounds Flank Steak
  • 4 cups Broccoli Cuts, Frozen

Serving Day Ingredients

  • 2 teaspoons Red Pepper Flakes

Freezer Containers

Supplies

Nutritional Information

  • 1 serving = about 1.5 cups
  • 469 Calories
  • 27g Total Fat
  • 7g Sat Fat
  • 0g Trans Fat
  • 111mg Cholesterol
  • 483mg Sodium
  • 13g Total Carb
  • 3g Fiber
  • 8g Total Sugars (Includes 0g Added Sugars)
  • 39g Protein
  • 12 WW Freestyle

Make It Now Cooking Directions

These directions are for cooking this recipe to serve immediately and NOT to freeze for later.

  1. **Due to the nature of pressure cooking there is always room for inconsistency. The times given here are based on 4 servings fresh. If you are using more servings you may need to increase your cooking time.**
  2. In Instant Pot, combine coconut aminos, garlic powder, onion powder, olive oil, broth and pineapple juice.
  3. Add beef.
  4. Lock the lid in place and seal the steam nozzle.
  5. Cook on high pressure for 7 minutes.
  6. Quick release the pressure.
  7. Add the broccoli and replace the lid and reseal the steam nozzle.
  8. Cook on high pressure for 1 minute.
  9. Quick release the pressure.
  10. Add red pepper flakes and stir to mix the marinade into the broccoli. Set to saute to thicken, if needed.

Freeze For Later Cooking Directions

These directions help you cook or prepare this meal PRIOR to being frozen for serving later (see Serving Day Directions when you are ready to prepare it to eat).

Why would I want to freeze this?

  1. Divide coconut aminos, garlic powder, onion powder, olive oil, broth and pineapple juice among indicated number of round freezer containers.
  2. Divide the beef among the indicated number of round freezer containers.
  3. Divide broccoli among freezer bags.
  4. Label all bags and containers. Freeze together.

Make From Frozen Serving Day Directions

These directions help you cook or reheat this meal AFTER it's been frozen for when you are ready to eat it.

  1. Thaw: Prep from frozen
  2. **Depending on your container size/shape and your serving size, you may need to adjust cooking times given as it is based on 4 servings frozen in indicated container.**
  3. Place the frozen beef mixture into the Instant Pot.
  4. Lock the lid in place and seal the steam nozzle.
  5. Cook on high pressure for 7 minutes.
  6. Quick release the pressure.
  7. Add the broccoli and replace the lid and reseal the steam nozzle.
  8. Cook on high pressure for 1 minute.
  9. Quick release the pressure.
  10. Add red pepper flakes and stir to mix the marinade into the broccoli.

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