Lunch or Dinner

Pressure Cooker Beef and Broccoli

Pressure Cooker Beef and Broccoli

*Can also use a Slow Cooker/ Crockpot
Serving Size: 5
Each serving contains: 2- protein, 1- carb, 1- veg, 0- fat

Ingredients:
  • 2lb Chunk Roast or Flank Steak
  • 1 1/2 Tbsp Olive Oil
  • 1 Cup Beef Broth
  • 2 Tbsp Garlic
  • 4 Tbsp Tamari or Soy Sauce
  • 1 Tbsp Brown Sugar
  • 4 Cups Broccoli
  • 1 Cup Onion, Diced
  • 1 Tsp Ground Ginger
  • 2 Tbsp Corn Starch
  • 2 ½ Cups Cooked Brown Rice
    • ( ½ Cup with Each Serving )
Directions:
  1. Slice the meat against the grain in thin slices. Dice the onion and cut the broccoli. Have this prepped before starting.
  2. In a medium bowl, combine the tamari (soy sauce), brown sugar, beef broth, garlic and ginger. Do not add the corn starch until the end.
  3. Add this liquid mixture to the meat strips.
  4. Add Olive Oil to the pressure cooker and sauté the onions until they are translucent.
  5. Add the meat combined with the liquid marinade to the cooker and set it on manual high pressure for 10 minutes. Then quick release the pressure valve.
  6. Carefully remove some of the hot juices, about an 1/4 Cup, and add 2 Tbsp of Corn Starch. Use a fork or a whisk to make sure the corn starch is well combined. You can even mix the corn starch with a little warm water first then put that mixture in the pressure cooker. This will thicken the juices.
  7. Steam the broccoli. Drain the water and put broccoli in the pressure cooker with the meat. Mix until well combined. Serve over ½ cup brown rice.
Directions if using a Slow Cooker:
  1. Slice the meat against the grain in thin slices. Dice the onion, mince garlic and cut broccoli. Have this prepped before starting.
  2. In slow cooker bowl, combine tamari (soy sauce), brown sugar, beef broth, garlic and ginger.
  3. Add meat and onions into liquid. Stir and cover. Cook on low for about 3 1/2 to 4 hours, or until the beef is tender.
  4. Take about 1/4 cup of the juices and whisk in 2 Tbsp of corn starch. Once whisked together add back into slow cooker with beef and stir. Add broccoli and let cook for another 20 minutes or until cooked to your liking.
  5. Serve over 1/2 cup brown rice and enjoy!
Photo Credit - Monique Mann

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