Category Archives: Beef

My New Love For Chinese


I used to hate Chinese food. When I was a kid, we ordered take out a few times and the power went out. I think my brain made a bad association between the two and I was doomed for years. In college, my roommate and her boyfriend (now husband…yay!) ordered Chinese food for every Alabama football game. It was their little superstition for good luck. When her boyfriend graduated and went off to law school, I would order with her and we’d watch the game together. Suddenly, I loved Chinese food. And soon enough, I developed the crave.

The only problem with ordering take out is how awful I feel after I eat it. I have no idea what their putting into my food in that little shack joint. And I’m always a sucker for the fried foods. There has to be a way to indulge my new crave but still eat healthy, right? RIGHT! I bring to you, beef and broccoli. I used the crock pot for this one, cooking the strips of beef for about 5.5 hours in a marinade of soy sauce, garlic, sesame seed oil, beef broth and brown sugar. I threw fresh broccoli in after about 4.5 hours of the beef cooking and let everything cook together for another hour or so. Served over brown rice, this “take out, fake out” was absolutely delicious!


Photo by Allyson Grillo

Beef and Broccoli over Brown Rice

slightly adapted by Table for Two


1 lb. boneless, beef chuck roast, sliced into thin strips

1 cup beef broth

1/2 cup low sodium soy sauce

1/3 cup light brown sugar

1 tbsp. sesame oil

3 garlic cloves, minced

2 tbsp. cornstarch

4 tbsp. sauce (from the crockpot after dish is cooked)

2-3 cups broccoli florets 

2 cups brown rice, cooked


  1. In the insert of the crockpot, whisk together beef broth, soy sauce, brown sugar, sesame oil, and garlic.
  2. Gently place your slices of beef in the liquid and toss to coat.
  3. Turn crockpot on low and cook for 6 hours***.
  4. When done, in a small bowl, whisk together cornstarch and cooking liquid to create a slurry, pour into crockpot, stir to mix well. Add broccoli florets. Cook on low for an additional 30 minutes to an hour to thicken up the sauce.
  5. Serve hot over 1/4 cup of brown rice.



Note about cooking time: Your crockpot may differ in temperature than mine, I suggest cooking this for 4 hours on your first go-round of this dish. 6 hours in the crockpot seems to be giving a lot of people “shredded” beef instead of slices, so decrease cooking time by 2 hours and go from there. Mine turned out fine with 6 hours.