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Main mealBalancedBeef€€€

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 time15 min

Cook time180 min

Total time195 min

Servings4

Recipe

For the meat

Beef, flank, steak, boneless, choice, raw800 gSoup, beef broth, cubed, prepared with water250 mlSoy sauce made from soy (tamari)13 tbspHoney1.5 tbspGarlic, raw3 cloveGinger root, raw1 tspVinegar, cider1 tbspSalt, table, iodized1 pinchSpices, pepper, black1 pinchOil, olive, extra virgin1 tbsp

For the side dish

Rice, brown, long grain, unenriched, raw240 gBroccoli, raw1 headGreen onion, (scallion), bulb and greens, root removed, raw1 mediumSeeds, sesame seeds, whole, roasted and toasted1 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:684.5 kcal2738.1 kcal

Protein:53.4 g213.4 g

Carbohydrates:61.2 g244.7 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:1244.6 mg4978.4 mg

Calcium:111 mg444 mg

Iron:6.9 mg27.7 mg

Magnesium:162 mg648.1 mg

Zinc:13.3 mg53.2 mg

Phosphorus:673.7 mg2694.7 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

1Pat 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.
2In 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.
3While the meat is cooking, prepare the brown rice according to the package instructions (about 25–30 minutes of cooking).
4Once the meat is cooked, remove it from the pot and use two forks to shred it into thin strands.
5Boil 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.
6Place 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.