Beef Broccoli in a slow cooker.
Beef broccoli in a slow cooker is easy. All you need is inexpensive cuts of beef, like chuck, or round. The tougher meats are cost efficient and becomes fork tender after a few hours slow cooking at a low temperature. Just place a pound or more of cubed beef into the slow cooker, add some chopped ginger, garlic, and some onions. Add a few tablespoons of low sodium tamari soy sauce, a little oyster sauce, a little sesame oil, and a little water or low sodium broth. Set the temperature you need for the amount of time you'll cook it. It doesn't matter, because all you'll need to do, is trim your broccoli, and add it into the pot when the meat is cooked. Let's say you set your slow cooker to be done when you come home from work. Simple come home, open the lid and toss in the broccoli. It will soften from the heat. And retain most of the nutrients. And you'll get the fiber from it as well.
Adding to hamburgers
Why not chop some broccoli tops, and instead of lettuce add some broccoli to your grilled hamburgers. You'll have a nice little crunch to the sandwich. Someting to consider.
Burritos
If you make your own burritos, or you buy it from your favorite taco stand, bring your own chopped broccoli, raw. And tip the chef to add the broccoli into your burrito. Always try to add it raw.
Chicken Salad
When making your favorite chicken salad recipe, hopefully you are not using lots of mayonnaise and salt. Add some minced broccoli to the mixture. Again, that crunch and freshness will make it taste really clean. I promise you that.
Pizza
OK, pizza may not be the healthiest of dishes, however, if you find a deli that makes pizza from all-grain crusts, and organic, ask them if they got broccoli to add on to the pizza. Some health food stores won't have it for pizzas, but will have some at their salad bar. And I'm sure they can accomodate you. Broccoli on pizza, it's a winner.
Nutrition
| Nutritional value per 100 g (3.5 oz) | |
|---|---|
| Energy | 141 kJ (34 kcal) |
6.64 g
| |
| Sugars | 1.7 g |
| Dietary fiber | 2.6 g |
0.37 g
| |
2.82 g
| |
| Vitamins | Quantity%DV† |
| Vitamin A equiv. |
4%
31 μg
3%
361 μg
1403 μg
|
| Thiamine (B1) |
6%
0.071 mg |
| Riboflavin (B2) |
10%
0.117 mg |
| Niacin (B3) |
4%
0.639 mg |
| Pantothenic acid (B5) |
11%
0.573 mg |
| Vitamin B6 |
13%
0.175 mg |
| Folate (B9) |
16%
63 μg |
| Vitamin C |
107%
89.2 mg |
| Vitamin E |
5%
0.78 mg |
| Vitamin K |
97%
101.6 μg |
| Minerals | Quantity%DV† |
| Calcium |
5%
47 mg |
| Iron |
6%
0.73 mg |
| Magnesium |
6%
21 mg |
| Manganese |
10%
0.21 mg |
| Phosphorus |
9%
66 mg |
| Potassium |
7%
316 mg |
| Sodium |
2%
33 mg |
| Zinc |
4%
0.41 mg |
| Other constituents | Quantity |
| Water | 89.3 g |
Steaming broccoli makes a good side dish, just steamed to soften slightly adds color and lots of good for you nutrients. A 5 oz. steak, with mashed potatoes, and steamed broccoli. That's a good marriage. Or a few ounces of roasted turkey or chicken, with some wild rice, and steamed broccoli. Awesome. The list goes on and on. This gives you some idea on how to use broccoli as a home cook.
Happy chow time!
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