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Slow-Cooked Pulled Beef in Sauce with Brown Rice

Name: Slow-Cooked Pulled Beef in Sauce with Brown Rice
Prep time: 15 min
Cook time: 180 min
Total time: 195 min
Yield: 4
Ingredients: 800 g Beef, flank, steak, boneless, choice, raw; 250 ml Soup, beef broth, cubed, prepared with water; 13 tbsp Soy sauce made from soy (tamari); 1.5 tbsp Honey; 3 clove Garlic, raw; 1 tsp Ginger root, raw; 1 tbsp Vinegar, cider; 1 pinch Salt, table, iodized; 1 pinch Spices, pepper, black; 1 tbsp Oil, olive, extra virgin; 240 g Rice, brown, long grain, unenriched, raw; 1 head Broccoli, raw; 1 medium Green onion, (scallion), bulb and greens, root removed, raw; 1 tbsp Seeds, sesame seeds, whole, roasted and toasted

Discover the recipe for exceptionally juicy pulled beef, prepared with garlic and ginger. This pulled beef with rice combines tender meat and whole-grain fiber for a perfectly balanced meal.

Prep time

15 min

Cook time

180 min

Total time

195 min

Servings

Recipe

For the meat

Beef, flank, steak, boneless, choice, raw

800 g

Soup, beef broth, cubed, prepared with water

250 ml

Soy sauce made from soy (tamari)

13 tbsp

Honey

1.5 tbsp

Garlic, raw

3 clove

Ginger root, raw

1 tsp

Vinegar, cider

1 tbsp

Salt, table, iodized

1 pinch

Spices, pepper, black

1 pinch

Oil, olive, extra virgin

1 tbsp

For the side dish

Rice, brown, long grain, unenriched, raw

240 g

Broccoli, raw

1 head

Green onion, (scallion), bulb and greens, root removed, raw

1 medium

Seeds, sesame seeds, whole, roasted and toasted

1 tbsp

Pot with lid (oven-safe or a pressure cooker), Two forks for shredding the meat, Pot for cooking the rice, Pan for reducing the sauce

Per servingTotal

Calories:684.6 kcal2738.3 kcal

Protein:53.4 g213.4 g

Carbohydrates:61.2 g244.8 g

Fiber:5.6 g22.2 g

Water:329 ml1316 ml

Fat:26.5 g105.9 g

Micronutrients

Sugar:7.6 g30.5 g

Saturated fat:8.4 g33.7 g

Cholesterol:115.4 mg461.6 mg

Sodium:3060.7 mg12242.7 mg

Potassium:1244.8 mg4979.2 mg

Calcium:111.1 mg444.3 mg

Iron:6.9 mg27.7 mg

Magnesium:162.1 mg648.2 mg

Zinc:13.3 mg53.2 mg

Phosphorus:673.7 mg2694.8 mg

Vitamin C:78.9 mg315.4 mg

Vitamin A:27.2 µg108.6 µg

Vitamin D:0 µg0 µg

Vitamin B12:0 µg0 µg

Instructions

Pat the beef shank dry, season with salt and pepper. Heat oil in a pot over high heat and sear the meat on all sides until it forms a brown crust.

In a small bowl, mix the base, tamari, honey, vinegar, garlic and ginger. Pour over the meat. Cover and cook over low heat (in the oven at 150 °C or on the stovetop) for about 3 hours, until the meat falls apart at the touch of a fork.

While the meat is cooking, prepare the brown rice according to the package instructions (about 25–30 minutes of cooking).

Once the meat is cooked, remove it from the pot and use two forks to shred it into thin strands.

Boil down (reduce) the remaining liquid in the pot over high heat for 5–10 minutes, until it becomes thick and syrupy. Return the pulled meat to the sauce and mix well so every strand is coated with flavor.

Place the brown rice in a bowl, add the broccoli and a generous portion of pulled beef. Sprinkle with spring onion and sesame seeds.

Nutritional benefits

Thanks to its high zinc and protein content, this meal supports immune system function and helps maintain muscle mass.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.