slow-cooker miso beef

A hearty and warming casserole.

health clue

Ginger is an amazing medicinal herb as well as a great flavouring. It is warming, soothes the digestion, has anti-inflammatory compounds and can chase away coughs and colds. Bone broth is high in gelatin, which can break down into joint-supporting collagen in the body. It is also a great source of gut-healing glutamine.

Serves: 2
Prepare: 30 minutes
Cook: 8 hours

ingredients:

  • 250g beef brisket (stewing beef)
  • 1 carrot
  • 1 small onion
  • 2 garlic cloves
  • ½ fresh chilli (remove seeds for less heat)
  • 1” piece of fresh ginger
  • 1tbsp miso paste
  • 1tbsp sugar, honey or Sugavida
  • 1½ tbsp soy sauce
  • 150ml/ ⅔ cup beef bone broth (or a beef stock cube, made up in water)
  • 3 spring onions
  • 2 handfuls fresh beansprouts
  • Sesame oil for cooking
  • 2tbsp toasted sesame seeds
  • ½ head broccoli
  • 100g/½ cup basmati or cauliflower rice

*only cauliflower rice is allowed in the first 14 days of the Refresh programme. 

method:

  1. Chop the carrot and onion and place in the slow cooker. Trim any excess fat from the brisket and cut into long, thick slices. 
  2. Heat the oil in a frying pan and fry the beef until golden brown. Then place in the slow cooker, reserving the pan juices. 
  3. Chop or crush the garlic, finely chop the chilli and grate the ginger into the slow cooker.
  4. Add sugar, miso, soy sauce, stock or broth and 1tsp sesame oil to the frying pan juices and simmer, stirring until the sugar is dissolved.
  5. Add to the slow cooker and cook on low for 8 hours.
  6. Add the chopped spring onions 30 mins before serving.
  7. Steam the broccoli and make either the rice or the cauliflower rice.
  8. When the beef is cooked, stir in a drizzle of sesame oil and add the beansprouts.
  9. Sprinkle sesame seeds on top of the beef, before serving.
  10. Serve with steamed broccoli and cauliflower rice.

Cauliflower rice is very easy to make at home but is also sold in many supermarkets ready ‘riced’. Use a head of cauliflower and chop in a processor to the consistency of rice. Drizzle with olive oil, stir and season, then fry for a few minutes until soft. 

nutrition (per serving):

  • 633 kCal
  • 21g total fat
  • 6g saturated fat
  • 68g net carbs
  • 44g protein
  • 8g fibre

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