Beef Broccoli

For the Performance Triad, please use the nutrient & serving size information provided below.
Recipe Analysis: (1 serving = 6 oz.)
Per Serving: 238 calories; 24 g protein; 6 g fat, 22 g carbs (1 carbs: 1 protein)
Recipe = 4.5 servings of vegetables, 0 servings of fruit (1 vegetable per serving, 0 fruit per serving) *This recipe is from Winn Army Community Hospital, Ft. Stewart, GA.

  1. 1 2 lbs raw steak cut into strips trimmed
  2. 1/2 cup white or yellow onions diced
  3. 3 cloves garlic minced
  4. fresh ginger grated (optional)
  5. 1 cup low sodium chicken or beef broth warmed
  6. 1/2 cup low sodium soy sauce or tamari
  7. 1/3 cup brown sugar packed
  8. 1 TBSP sesame oil
  9. 1/4-1/2 tsp red pepper flakes
  10. 2-3 TBSP cornstarch to thicken
  11. 3-4 cup fresh broccoli steamed
  12. white rice prepared
  1. Add steak onions garlic and fresh ginger into the slow cooker
  2. In a medium size bowl stir together broth soy sauce brown sugar sesame oil and red pepper flakes until brown sugar has dissolved
  3. Pour mixture into a slow cooker and stir
  4. Place the lid on the slow cooker and cook on low for 3-4 hours or until steak is tender to your liking
  5. Stir in cornstarch to thicken the sauce
  6. Taste and adjust seasonings if desired
  7. To serve place rice on a plate and top with beef and broccoli Garnish with red pepper flakes and sesame seeds

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