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Ingredientes
- Â Â non-stick cooking spray preferably
- Â Â garlic flavored
- 1 lb beef rump roast cut
- Â Â into 3/4-by-2-inch strips
- 4 x carrots cut
- Â Â into 2-inch long sticks
- 10 ounce frzn pearl onions
- 14 ounce fat-free beef broth
- 2 Tbsp. low-sodium teriyaki sauce divided
- 1/2 c. water
- 1/2 lb broccoli florets separated
- 8 ounce egg noodles thin or possibly medium
Direcciones
- Coat a nonstick skillet with garlic-flavored nonstick spray, and saute/fry the beef over medium-high till browned, about 5 min. Transfer the beef to an electric slow cooker.
- Add in the carrots, onions, broth, 1 Tbsp. teriyaki sauce, and water.
- cover and cook on HIGH till the meat is tender, 4 to 6 hrs (or possibly LOW, 7 to 9 hrs). In the last half-hour, cook the noodles separately and drain them; keep hot.
- Meanwhile, stir the broccoli into the beef mix. cover and cook till the broccoli is crisp-tender, 5 min if florets are small. Divide the noodles among 4 plates. Top with the beef mix, and sprinkle with the remaining teriyaki.
- TIP: If low-fat broth is not available, use regular. Chill unopened for about 3 hrs. The fat will rise to the top and congeal. Remove the lid and skim.
- NOTES : This Asian-style dish is easy to make and fairly bursting with teriyaki's ginger-garlic flavor. Cooker: 3+1/2 to 4 qt
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 347g | |
| Recipe makes 4 servings | |
| Calories 293 | |
| Calories from Fat 26 | 9% |
| Total Fat 3.06g | 4% |
| Saturated Fat 0.84g | 3% |
| Trans Fat 0.03g | |
| Cholesterol 48mg | 16% |
| Sodium 733mg | 31% |
| Potassium 591mg | 17% |
| Total Carbs 55.52g | 15% |
| Dietary Fiber 5.4g | 18% |
| Sugars 8.21g | 5% |
| Protein 11.92g | 19% |
