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tender cooked beef strips with green broccoli florets in a thin brown sauce over a modest mound of brown rice in one plain bowl, with no sesame seeds, scallions or garnish
Melissa Hart

Crockpot Beef and Broccoli

Flank steak cut across the grain gives this bowl long, tender pieces rather than ground beef or a shredded pot roast, and keep the broccoli out of the all-day cook; it only needs the final hot stage to soften while the sauce thickens, and that timing keeps the florets green enough to recognize. Use a modest amount of sesame oil at the end, where its aroma has more effect than it would after hours under the lid. Estimated calories: about 490 per serving, including everything listed.
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Prep Time 20 minutes
Cook Time 6 hours 30 minutes
Total Time 6 hours 50 minutes
Servings: 4
Ingredients Method

Ingredients
  

  • 1 1/2 lbs flank steak visible fat trimmed and cut across the grain into 1/2-inch strips
  • 1/2 cup low-sodium beef broth
  • 3 tbsp reduced-sodium soy sauce
  • 1 tbsp rice vinegar
  • 2 tsp packed brown sugar
  • 3 garlic cloves minced
  • 1 tbsp finely grated fresh ginger
  • 1 lb broccoli florets
  • 1 tbsp cornstarch
  • 2 tbsp cold water
  • 1 tsp toasted sesame oil
  • 3/4 cup dry brown rice
  • 1 1/2 cups water for rice

Method
 

  1. Stir broth, soy sauce, vinegar, brown sugar, garlic and ginger in a 4-quart slow cooker. Add steak strips and separate them in the sauce.
  2. Cover and cook on low for about 6 hours until the beef is tender and reaches at least 145°F.
  3. During the final hour, bring rice and 1 1/2 cups water to a boil in a covered saucepan, reduce to low and cook for 40 to 45 minutes, then rest covered for 10 minutes.
  4. Stir cornstarch mixed with 2 tablespoons cold water into the cooker. Add broccoli, cover and switch to high for 20 to 30 minutes until florets are tender and sauce lightly coats the beef.
  5. Stir in sesame oil and let the finished mixture stand for 3 minutes.
  6. Divide rice, beef and broccoli among 4 bowls.