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Allergy Friendly Beef and Broccoli

Instant Pot or Crockpot Because I have LOTS of clients with food allergies I decided to create an allergy friendly, quick and easy Beef & Broccoli dish that uses grassfed meat and other quality ingredients. Enjoy! #glutenfree #dairyfree #soyfree
Servings 10
Calories 335.5 kcal
Description

Instant Pot or Crockpot

Because I have LOTS of clients with food allergies I decided to create an allergy friendly, quick and easy Beef & Broccoli dish that uses grassfed meat and other quality ingredients. Enjoy!

#glutenfree #dairyfree #soyfree

Ingredients
  • 1/3 C honey
  • 2/3 C chicken/beef broth
  • 1/2 C coconut aminos or tamari
  • 1 tbsp sesame oil
  • 1 pinch red pepper flakes
  • 2 tbsp sesame seeds
  • 1 onion (sliced)
  • 3-4 carrots (sliced thinly)
  • 3-4 lbs grass fed beef (choose your cut-we use top round or something cheap!)
  • 2 tbsp avocado oil
  • 4-6 cups broccoli florets (steamed)
  • 2 tbsp potato or tapioca starch (to thicken)
  • 1 8 oz can water chestnuts
  • 4 C brown rice (cook according to directions)
Instructions
    Instant pot recipe:

  1. Start brown rice on stovetop / rice cooker

  2. Turn sauté feature on for IP.  Salt and pepper beef or chicken and brown in 2 Tbsp avocado oil (if you are doing a lot of meat divide into several sections and brown them that way).

  3. While it cooks mix honey, sesame oil, aminos / tamari, broth and red pepper flakes together in a bowl.

  4. Remove meat for instant pot when it’s all brown (doesn’t need to be cooked all the way through).

  5. Add onions and pinch of salt, sauté 3 minutes.

  6. Add garlic and ginger and pinch of salt, sauté 1 minute.

  7. Add carrots, meat, water chestnuts and liquid ingredients stirring to mix everything together.  Turn off sauté and put lid on to seal (not vent).  Cook on manual, high pressure for 12 minutes.

  8. While it cooks steam 4-6 cups broccoli florets (get them all about the same size so they cook evenly) for about 5 minutes.

  9. After the 12 minutes cooking time you can choose whether to natural release after for 10 min or just vent right away if you’re in a hurry.

  10. Remove lid once it has depressurized and turn back to “sauté” setting.

  11. Mix 2 Tbsp thickening starch with 2 Tbsp room temp water and slowly add to pot stirring constantly.  Turn pot off and add broccoli.

  12. Sprinkle with sesame seeds and serve over brown rice.

    13. Crockpot recipe:

  13. On the stovetop brown meat on medium / high heat with avocado oil.

  14. Brown in sections and add to crockpot as you complete it. Then sauté onion for 3 minutes with some pan drippings (add pinch of salt).

  15. Transfer meat and all other ingredients (not broccoli or thickening starch) to crockpot and cook on low for 4-5 hours.

  16. Depending on if you’re using a rice cooker or stovetop don’t forget to start your rice at the appropriate time!

  17. After cooking time is over turn crockpot on high.

  18. Mix 2 Tbsp thickening starch with 2 Tbsp room temp water and slowly add to pot stirring constantly.

  19. Steam the broccoli and stir in to crockpot.

Nutrition Facts

Servings 10

Amount Per Serving
Calories 335.5kcal
Read it online: https://nielsennutrition.com/recipe/allergy-friendly-beef-and-broccoli/