|Have you heard? I have a new book coming out that I authored with Rachel Gregory, a board-certified Nutrition Specialist, Athletic Trainer and Strength and Conditioning Coach. It's called the 21-Day Ketogenic Diet Weight Loss Challenge: Recipes and Workouts for a Slimmer, Healthier You and it's available for pre-order now.|
I don’t know about you, but my husband and I have, on occasion, tried to convince ourselves we were eating keto when we really weren’t.
Chinese food, for example. Meat on a stick, right? How bad can that teriyaki beef be, right? About 5g of carbs. Not bad as a treat, but you can’t eat just one. And those crab rangoons? Despite their paper-thin shells, almost always have sugar and run almost 10g each.
Beef and broccoli? Those numbers are all over the place. At Panda Express it’s 11g net carbs, but I’ve seen it as high as 30g.
So instead of pretending I’m eating healthy when—let’s be honest—we have no idea what’s in food when we order out… I wanted to make an easy beef and broccoli recipe for home where I can control what I’m putting into my body.
Macros per serving: Net carbs 3g | Calories 430 | Fat 19g | Carbohydrates 4g | Fiber 1g | Protein 54g
- 2 lbs flank steak
- 2/3 cup liquid aminos (Braggs brand is 0 carb, but coconut aminos are more naturally derived)
- 1 cup beef broth
- 3 tbsp your sweetener of choice (I used Steviva Blend)
- 1 tsp freshly grated ginger
- 3 garlic cloves, minced
- 1/4 - 1/2 tsp red pepper flakes (depending on how spicy you like it)
- 1/2 tsp salt (adjust to your liking -- you may need more later depending on what "soy sauce" product you end up using, regular, Braggs, coconut aminos, or tamari are all fine - simply count your own carbs).
- 1 head broccoli
- 1 red bell pepper
- 1 tsp sesame seeds (garnish)
- Preheat slow cooker to low.
- Slice flank steak into 1-2" chunks.
- In slow cooker, add steak, aminos, beef broth, sweetener, ginger, garlic cloves, red pepper flakes and salt.
- Cook on low for 5-6 hours.
- Prepare broccoli and red bell pepper. Chop broccoli into florets, and slice red bell pepper into large 1" pieces.
- After the steak has cooked, stir.
- Add in the broccoli and red bell pepper on top for at least another hour until your desired crispness, then toss together.
- Sprinkle with sesame seeds for garnish and serve!
- Serve alone, or over riced cauliflower (tastes great with the sauce!)
- To thicken your sauce, you can make an arrowroot slurry. Mix 1 tbsp arrowroot flour with 2 tbsp cold water (like you would corn starch) and add to the beef mixture after it's done cooking (not before). If you want it even thicker, do it again until you reach your desired consistency. Arrowroot flour is a common paleo-friendly thickener and it's 1 carb per tablespoon.
Disclosure: I'm not a nutritionist or a medical professional. The recipes and articles on this blog should not replace the advice of your doctor. Also, I only recommend products that I have used and love, but in these cases I may use Amazon.com affiliate links, which means I get paid a small commission if you buy the product. A girl's gotta pay for all these ingredients you know! :)