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crockpot beef and broccoli - featured image

Crockpot Beef And Broccoli: 5-Day Meal Prep Lunch

  • Author: maria_scott
  • Total Time: 4 hours 30 minutes
  • Yield: 4 servings 1x

Description

A tender, slow-cooked beef and broccoli dish optimized for meal prep, featuring a glossy sauce and vegetables that retain their texture for days.

Ingredients

Scale
  • 1.5 lbs flank steak
  • 1/4 cup low-sodium soy sauce
  • 1/2 cup beef broth
  • 3 cloves garlic, minced
  • 1 tablespoon freshly grated ginger
  • 2 tablespoons brown sugar
  • 1 tablespoon rice vinegar
  • 1 tablespoon neutral oil (avocado or canola)
  • 3 cups broccoli florets
  • 1/2 cup water
  • 1 tablespoon cornstarch
  • 1 tablespoon water (for slurry)
  • 1 teaspoon sesame oil
  • Red pepper flakes (optional)

Instructions

  1. Pat the flank steak dry and slice it against the grain into thin strips (about 1/4 inch thick).
  2. Heat neutral oil in a large skillet over medium-high heat. Sear the beef strips in batches for 2-3 minutes per side until browned, then transfer to the slow cooker.
  3. In a bowl, whisk together soy sauce, beef broth, brown sugar, rice vinegar, garlic, and ginger until the sugar is dissolved. Pour over the beef in the slow cooker.
  4. Cover and cook on low for 4-5 hours (or high for 2-3 hours) until the beef is fork-tender.
  5. About 20 minutes before serving, add broccoli florets and 1/2 cup water to the slow cooker. Cover and cook until broccoli is tender-crisp.
  6. Whisk cornstarch with 1 tablespoon of cold water to create a slurry. Stir into the slow cooker and cook on high for 10-15 minutes until the sauce thickens.
  7. Turn off heat, stir in sesame oil and red pepper flakes. Serve over rice or cauliflower rice.

Notes

Slice beef against the grain for tenderness. Do not add broccoli at the beginning of cooking or it will become mushy. The sauce thickens upon cooling; add a splash of water when reheating to restore consistency.

  • Prep Time: 10 minutes
  • Cook Time: 4 hours 20 minutes
  • Category: Main Course
  • Cuisine: Chinese-American

Nutrition

  • Serving Size: 1 serving (approx. 1
  • Calories: 450
  • Sugar: 12
  • Sodium: 800
  • Fat: 18
  • Saturated Fat: 6
  • Carbohydrates: 25
  • Fiber: 4
  • Protein: 35

Keywords: crockpot beef and broccoli, meal prep lunch, slow cooker beef, high protein lunch, chinese takeout copycat, beef and broccoli recipe

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Find it online: https://foodestic.com/crockpot-beef-and-broccoli-5-day-meal-prep-lunch/