Smart Teriyaki Beef With Broccoli
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Meats, Eggs | Asian | Crockpot | 4 | Servings |
INGREDIENTS
| 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 | T | Low-sodium teriyaki sauce |
| divided | ||
| 1/2 | c | Water |
| 1/2 | lb | Broccoli florets, separated |
| 8 | oz | Egg noodles, thin or medium |
INSTRUCTIONS
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 Recipe by: SMART CROCKERY COOKING by Carol Heding Munson 1996 Posted to KitMailbox Digest by Pat Hanneman <kitpath@earthlink.net> on Sep 25, 1998, converted by MM_Buster v2.0l.
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Nutrition (calculated from recipe ingredients)
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Calories: 139
Calories From Fat: 14
Total Fat: 1.7g
Cholesterol: 16.4mg
Sodium: 598.3mg
Potassium: 444.4mg
Carbohydrates: 26.7g
Fiber: 4.1g
Sugar: 4.1g
Protein: 5.1g