Menu

Slow Cooker Beef and Broccoli - Dump and Go Dinner

<p>Instead of resorting to take out during this busy season, pull out this easy beef and broccoli dish and throw it in the slow cooker. Healthy, family friendly, and no driving in last minute shopping traffic!</p>
4 Servings Recipe By

Ingredients

  • 1/4 cups Beef Bone Broth/Stock
  • 1 tablespoon Arrowroot
  • 1 fluid ounce White Wine
  • 2 tablespoons Soy Sauce
  • 2 tablespoons Apple Cider Vinegar
  • 2 teaspoons Olive Oil
  • 2 teaspoons mince Garlic, Cloves
  • 1/2 teaspoons Red Pepper Flakes
  • 1 1/2 pounds Beef Round Steak
  • 2 cups cook Brown Rice, Long-Grain
  • 1 cup dice Broccoli

Serving Day Ingredients

  • 1 tablespoon Sesame Seeds

Freezer Containers

Supplies

Nutritional Information

  • 1 serving = about 1.5 cups beef & broccoli and 1/2 cup rice
  • 505 Calories
  • 24g Total Fat
  • 8g Sat Fat
  • 0g Trans Fat
  • 124mg Cholesterol
  • 543mg Sodium
  • 29g Total Carb
  • 2g Fiber
  • 1g Total Sugars (Includes 0g Added Sugars)
  • 39g Protein
  • 14 WW Freestyle

Make It Now Cooking Directions

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

  1. In a mixing bowl, whisk together broth, arrowroot, white wine, vinegar, soy sauce, olive oil, garlic, and red pepper flakes.
  2. Place mixture and beef into slow cooker and cook on low for 6-8 hours (or on high for 4-5 hours).
  3. Add broccoli in the last hour of cooking.
  4. Serve beef and broccoli over warm brown rice. Garnish with sesame seeds.

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. In a mixing bowl, whisk together broth, cornstarch, white wine, soy sauce, vinegar, olive oil, garlic, and red pepper flakes.
  2. Pour marinade into indicated gallon freezer bags with uncooked beef.
  3. Divide cooked brown rice into half of indicated quart freezer bags. Divide broccoli into remaining half.
  4. Label and 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: In fridge
  2. Thaw beef/marinade bag and rice, but not broccoli.
  3. Cook beef mixture in slow cooker for 6-8 hours on low or 4-5 hours on high.
  4. Add frozen broccoli for the last hour of cooking.
  5. Serve over warm brown rice. Sprinkle with sesame seeds.

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