Wednesday, May 11, 2016

Healthy Beef Broccoli

     If the idea of Chinese food scares you, fear no more!  With this make over, Healthy Beef Broccoli can be an often enjoyed regular in your dinner routine.  And this recipe involves the Crock Pot, which is every cooks dream...especially if you buy the Crock Pot liners, clean up is a breeze!  Each of these four hearty portions are only 416 calories, 16.5g net carbs and 28.6g protein.  Plan this one for your next busy day, and start anticipating how wonderful all these flavors will blend with each savory bite!  :)

Ingredients for 4 LARGE portions~
2-2.5 pound Beef Chuck Roast
1 Chicken Bouillon Cube or 1 teaspoon Chicken Base
1 cup Water
1/3 cup lite Soy Sauce
Juice of one Orange
1 Tablespoon grated fresh Ginger
1 Tablespoon Sesame Oil
1 Tablespoon chopped Garlic

     Place all ingredients in Crock Pot on low for 8 hours (best to use liner for easy clean up).  Remove meat and discard juice or save for other purpose.  Trim your Beef of any excess fat and weigh out a pound of the leanest portion for your stir fry.  Use the left overs to make Barbeque Beef Sandwiches or freeze for a later recipe.  Slice Beef into thin pieces.

Ingredients for Stir Fry~
2 Tablespoons Sesame Oil
1 Tablespoon chopped Garlic
1 medium Yellow Onion, diced
Dash Cayenne
1.5 pounds of Cauliflower, riced in food processor (trim Cauliflower and add heads to food processor til fine crumbles, DO NOT OVER PROCESS.  Can be done a day ahead)
1.5 pounds Broccoli Florets
1 Red Bell Pepper, sliced

     Heat Sesame Oil in skillet, add Garlic, Onions and Cayenne til golden brown, add Cauliflower til crisp tender, then add Broccoli til softened, and finish with Bell Pepper til slightly cooked.  Top with sliced Beef.  Enjoy  :)

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