Beef with Broccoli - 5g Carbs, 1g Sugar
From: Paleo Slow Cooker: 52 Healthy, Gluten Free Recipes (Healthy Slow Cooker Recipes) Daniels, Tracy
Normally a popular Chinese food dish, beef with broccoli can easily be made at home in your slow cooker. The perfect combination of protein and vegetables, beef with broccoli is a great choice for either lunch or dinner. Take advantage of the fresh produce at your local farmers market and don't be afraid to make additions to the recipe - try adding some fresh carrots or onions to enhance the dish.
Servings: 4
2 lbs stew meat
2 heads broccoli
4 cloves garlic, minced
1 onion, chopped
1/3 cup gluten free soy sauce
1 cup organic beef stock
1/2 tsp ground ginger
Salt, to taste
Pepper, to taste
1. Place the stew meat, garlic and onion in the slow cooker.
2. Whisk together the soy sauce, beef stock, ginger, salt and pepper then pour over the ingredients in the slow cooker.
3. Cover and cook on low heat for 5 to 6 hours.
4. Cut the broccoli into florets and add to the slow cooker.
5. Cover again and cook on Low heat for an additional 1 to 2 hours until broccoli is tender and beef is cooked through.
Servings: 4
Nutrition per Serving: 446 Calories, 180 Calories from Fat, 20g Fat, 45g Protein, 5g Carbs, 1g Sugar
Nutrition From: www.caloriecount.about.com
Using low sodium beef broth, reduced sodium soy sauce, no added salt. 4 cups broccoli.
Servings: 4
Serving Size: 414 g
Nutrition per Serving: 620 Calories, 271 Calories from Fat, 30.1g Total Fat, 11.5g Saturated Fat, 0g Trans Fat, 240mg Cholesterol, 290mg Sodium, 9.8g Total Carbs, 2.9g Dietary Fiber, 2.9g Sugars, 74.2g Protein -- Vitamin A 11% - Vitamin C 137% - Calcium 8% - Iron 51%
Nutrition Grade: B+
Good points:
Low in sodium
Low in sugar
High in selenium
Very high in vitamin B6
High in vitamin B12
Very high in vitamin C
Very high in zinc
Bad points:
High in cholesterol
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