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Asian Crockpot Steak
Ingredients:
1/2 tbsp olive oil
1 lb beef round, cut into stir fry strips
1/4 cup onion, chopped
1 garlic clove, minced
1 cup of bok choy, sliced or shredded
1 1/2 cups beef broth
1/4 cup soy sauce
1/2 t ground ginger
1 1/2 tbsp not/Starch (or guar gum - thickener)
2 cups broccoli, cooked
Sauté meat in oil. Put in crock pot. Add other ingredients (except thickener and broccoli). Cover and cook on low for 10 hours. Pour meat and sauce into pot, bring to a boil and add thickener. Stir in cooked broccoli and serve.
Serves 3 @ 8 carb (NET 5 carbs)
Pineapple Beef Stir Fry
Ingredients:
1 lb beef sirloin, cut in strips
1/2 tsp NotStarch
1 tbsp soy sauce
1 red pepper, cut in slices
1 clove garlic, crushed
1 cup pea pods
1 cup broccoli oil
Sauce: 1/4 cup tomato sauce
2 tbsp splenda
1 tbsp soy sauce
1 tsp Worcestershire sauce
1/2 tsp pineapple extract
Dissolve NotStarch in 1 Tbsp soy sauce. Add beef and toss to coat. In bowl, combine sauce ingredients. In frying pan, heat 2 T water and sauté peppers, broccoli, pea pods and garlic 3-4 min until crisp-tender. Remove from skillet. Heat oil in skillet and add beef, 1/2 at a time, and stir fry 2-3 min until outside no longer pink. Return veggies and all beef to skillet and add sauce. Cook minute or two until all heated.
Serves 3 @ 9 carb (NET 7 carbs)
Shredded Beef
Ingredients:
2 lbs stew meat (chuck)
1 1/2 cups water
2 cloves garlic
2 t chili powder
1 t vinegar
2 t oregano
1 t cumin
salt & pepper
Brown beef in oil. Add all other ingredients, bring to boil, cover and simmer 1 1/2 hours or longer until very tender. Uncover and boil until liquid almost evaporated. With 2 forks, shred meat.
Serves 4 @ 2.2 carbs (1.2 NET carbs)
Can mix with barbecue sauce and serve over Atkins Rolls, or top with grated onion, shredded jack cheese and salsa. (Carbs for these items NOT included above)
I use chuck because it is the most tender and moist stew. Also, I couldn't manage the 2 forks, so I just "squished" the beef between my fingers until it shredded!
Crockpot Teriyaki Steak
Ingredients:
1 lb boneless chuck steak
1/2 c soy sauce
1 t ground ginger (1.3)
2 T oil
1 T Splenda (1.5)
1 clove crushed garlic (.9)
Cut steak into 1/8" thick slices. Combine remaining ingredients in bowl. Place meat in crockpot, pour over sauce and stir. Cover and cook low heat 8 hours. Serve with Faux Rice.
Difficult to produce nutritional counts as most of sauce is not used.
Total Sauce: 12 carb
Total Meat: 0 carbs
Someone tried this and found it way too salty - you might want to cut the soy sauce if you don't tolerate salt.
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