Freezer-to-Crockpot: Beef & Broccoli

Are you a busy mom who loves her slow cooker?  I don’t know what I’d do without mine.  Your family will love this Asian-inspired dinner because it tastes delicious.  You will love it because you can make in advance, pop it in the freezer, and later take it out to cook in the crockpot without any hassle!  I made mine about 3 weeks before serving for dinner, and it held up in the freezer beautifully!  As if you needed more reasons to try this — it’s nutritious (full of fiber, vitamin C and iron) and economical (only $2.82 per serving).  Enjoy!

Beef & Broccolibeefbroccoli

Yield: about 6-8 servings

Ingredients

  • 2 pounds flank steak, thinly sliced
  • 1 beef boullion cube
  • 1/2 cup soy sauce
  • 1/3 cup brown sugar
  • 2 cloves garlic, minced
  • 1 tablespoon sesame oil
  • 2 tablespoons cornstarch
  • 16 oz bag frozen broccoli florets
  • 2 carrots, peeled and cut into thick circles
  • 3 cups cooked brown rice

Directions

  1. In a 1-gallon size plastic freezer bag, place beef, boullion cube, soy sauce, brown sugar, garlic, sesame oil, and cornstarch.  In a separate plastic freezer bag, place broccoli and carrots.  Seal tightly and freeze for up to 3 weeks.
  2. When ready to prepare, dump contents of beef bag into slow cooker.  Add 1 cup water.  Cook on low heat for 6-8 hours.  Add vegetables to slow cooker during last hour of cooking time.
  3. Serve over brown rice.
Advertisements

Author: drjennbowersnutrition

Dr. Bowers is a Registered Dietitian Nutritionist with 25 years of experience in clinical nutrition, education and health promotion. Her down-to-earth philosophy is "All foods can fit!"

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s