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Thursday, May 19 2016

This classic pot roast cut needs long, slow cooking for maximum tenderness, so it's perfect for the slow cooker.


2 1/4 - pounds boneless beef chuck roast
1/4 - cup reduced-sodium soy sauce
1/4 - cup orange juice
1 - tablespoon minced fresh ginger
2 - cloves garlic, minced
1/8 - teaspoon cayenne pepper
1/4 - teaspoon toasted sesame oil (optional)
3 - cups broccoli florets
2 - tablespoons cold water
1 - tablespoon cornstarch
1 - tablespoon orange marmalade or 1 teaspoon finely shredded orange peel
1/3 - cup dry roasted cashews, coarsely chopped
3 -  cups hot cooked cellophane noodles or black rice
Snipped fresh cilantro (optional)

Trim fat from meat. Cut meat into 2-inch pieces. Place meat in a 4-quart slow cooker. In a small bowl combine soy sauce, 3 tablespoons of the orange juice, the ginger, garlic, and cayenne pepper. Pour mixture over meat in cooker.
Cover and cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours. If desired, stir in sesame oil. If using low-heat setting, turn to high-heat setting. Add broccoli to cooker. Cover and cook about 15 minutes more or just until broccoli is tender.
Using a slotted spoon, transfer meat to a medium bowl. Using two forks, break meat into smaller pieces. Add broccoli to meat in bowl; cover and keep warm.
For sauce, strain cooking liquid through a fine-mesh sieve into a small saucepan. In a small bowl stir the water into cornstarch; stir into strained cooking liquid. Cook and stir over medium heat until slightly thickened and bubbly. Cook and stir for 2 minutes more. Remove from heat. Stir in orange marmalade and the remaining 1 tablespoon orange juice.
Add cashews and about half of the sauce to meat mixture; toss gently to coat. Serve over hot cooked noodles. If desired, sprinkle with cilantro. Pass the remaining sauce.
Nutrition Facts (Asian Broccoli and Beef)
Per serving: 331 kcal cal., 8 g fat (2 g sat. fat, 1 g polyunsaturated fat, 4 g monounsatured fat), 70 mg chol., 467 mg sodium, 36 g carb., 2 g fiber, 5 g sugar, 27 g pro. Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:08 am   |  Permalink   |  0 Comments  |  Email

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