Heart-Smart_Recipes_2016_

92 Heart-Smart Recipes

Asian Broccoli and Beef

SERVINGS 6 (1 cup beef-broccoli mixture +^1 ⁄ 2 cup

noodles each)

PREP 20 minutes SLOW COOK 8 hours to 10 hours (low)

or 4 to 5 hours (high) + 15 minutes (high)

2 1 ⁄ 4 lb. boneless beef chuck roast

(^1) ⁄ 4 cup reduced-sodium soy sauce
(^1) ⁄ 4 cup orange juice
1 Tbsp. minced fresh ginger
2 cloves garlic, minced
(^1) ⁄ 8 tsp. cayenne pepper
(^1) ⁄ 4 tsp. toasted sesame oil (optional)
3 cups broccoli florets
2 Tbsp. cold water
1 Tbsp. cornstarch
1 Tbsp. orange marmalade or 1 tsp. orange zest
(^1) ⁄ 3 cup dry-roasted cashews, coarsely chopped
3 cups hot brown rice or cooked cellophane
noodles

1. Trim fat from meat. Cut meat into 2-inch pieces.
   Place meat in a 3^1 ⁄ 2 - or 4-quart slow cooker. In a bowl
   combine soy sauce, 3 tablespoons of the orange
   juice, the ginger, garlic, and cayenne pepper. Pour
   over meat. Cover; cook on low 8 to 10 hours or on high
   4 to 5 hours. If desired, stir in sesame oil. Add
   broccoli. Cover; cook on high 15 minutes more.


2. Using tongs, transfer meat to a bowl. Break meat
   into smaller pieces. Add broccoli to beef; keep warm.


3. For sauce, strain cooking liquid through a fine-
   mesh sieve into a saucepan. Stir together the water
   and cornstarch; stir into cooking liquid. Cook and stir
   over medium heat until thickened and bubbly. Cook
   and stir 2 minutes more. Remove from heat. Stir in
   marmalade and remaining 1 tablespoon orange juice.


4. Add half of the sauce to meat mixture; toss to coat.
   Top with cashews. Serve with rice and remaining sauce.
   PER SERVING: 339CAL. | 9 G TOTAL FAT (3 G SAT. FAT)
   70 MG CHOL. | 470 MG SODIUM | 34 G CARB. |3 G FIBER
   6 G SUGARS |29 G PRO.

 hred Beef

USE TWO FORKS TO BREAK

COOKED MEAT APART INTO

BITE-SIZE PIECES.