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Teriyaki Beef and Broccoli

This recipe is found in the "Sanity-Saving Crockpot & Electric Pressure Cooker Meals" section of Trim Healthy Table Cookbook, page 82. This recipe is a family-serve recipe that feeds 6 to 8 people.

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Servings: 6
Description

This recipe is found in the "Sanity-Saving Crockpot & Electric Pressure Cooker Meals" section of Trim Healthy Table Cookbook, page 82. This recipe is a family-serve recipe that feeds 6 to 8 people.

Ingredients
  • 2 1/2 ibs beef chuck roast (2½ to 3 pounds boneless beef chuck roast (thawed if frozen), sliced into thin strips or diced; use diced chicken breast for FP)
  • 1 onions (sliced)
  • 4 cloves fresh garlic (4-5 fresh garlic cloves, minced)
  • 1 inch fresh ginger (1 inch cube fresh ginger)
  • 1/4 tsp crushed red pepper flakes (¼ to ½ teaspoon red pepper flakes)
  • 1/3 cup soy sauce (1/3 to 1/2 cup)
  • 1/3 cup rice vinegar
  • 1/3 cup TH Gentle Sweet (or 2 Tbsp TH Super Sweet Blend)
  • 2 Tbs toasted sesame oil
  • 1/4 cup water
  • 3/4 tsp TH Glucomannan ("gluccie") (¾ to 1 teaspoon Gluccie; optional)
  • 32 oz frozen broccoli (2- (16-ounce) bags frozen broccoli florets, or the same amount of fresh broccoli)
  • 1 Tbs sesame seeds
  • 6 green onions (chopped)
Instructions
  1. 1

    Place the beef in the bottom of a crockpot. Add the onion and garlic.

  2. 2

    Put the ginger, pepper flakes, ¹⁄³ cup soy sauce, the vinegar, Gentle Sweet, sesame oil, and water in a blender and blend well until the ginger is fully broken down. Pour over the beef. Cover and cook on low for 4 to 6 hours.

  3. 3

    In the last hour, decide if you’d like your sauce thicker. If so, move some of the meat aside and slowly add ¾ teaspoon Gluccie (if using) by tapping the measuring spoon on the side of the crockpot, allowing a little at a time to fall in. Whisk like mad with your other hand so it doesn’t clump. Whisk extremely well so the Gluccie can start to activate and thicken the sauce. Add the broccoli, toss well in the sauce, and continue cooking (another 45 minutes to 1 hour). Taste the sauce and see if it needs more soy sauce or sweetener, or if it is just right for you. Add the remaining ¼ teaspoon Gluccie if you would like the sauce thicker. Finally, top with the sesame seeds and chopped green onions.

Note

Recipe Notes

From Trim Healthy Table~

ELECTRIC PRESSURE COOKER DIRECTIONS: Blend the sauce and place it in the pressure cooker with all the other ingredients except the broccoli. Seal and cook at high pressure for 10 minutes. Use natural pressure release. Either cook the broccoli separately and add it before serving, or add it in at the end and bring to pressure again for 1 minute.

NOTE: This recipe was created and tested using a 6-quart Instant Pot. If you are using a different brand or different size electric pressure cooker, consider modifying the recipe as your results may vary from ours. Example: If you are using an 8-quart, consider adding more liquid as the larger circumference often needs more liquid to come to pressure.

MAKE A FAMILY MEAL: 

  • For the weight-loss plan, have the S version using beef over either Cauli Rice (page 263), Troodles (page 264), sautéed cabbage, or sautéed Trim Healthy Noodles or Not Naughty Noodles. Feel free to drizzle with a little more sesame oil if desired.
  • You can have the chicken version with cauli rice without extra oil for an FP or over regular brown rice for an E.
  • Growing children and others needing Crossovers can have the S version over whole-grain rice.
Read it online: https://trimhealthymama.com/recipe/teriyaki-beef-and-broccoli/