| 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 |
tb |
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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