Slow Cooker Orange and Ginger Beef Stew

Slow Cooker Orange and Ginger Beef Stew image Author: Canadian Living Credits: Slow Cooker Orange and Ginger Beef Stew image

This Asian inspired beef stew has a deep earthy flavour from the five-spice powder and a hint of orange and ginger. Boy choy can be quite sandy, so be sure to wash thoughly before chopping. Serve over brown rice.

  • Portion size 8 servings
  • Credits : Canadian Living Magazine: November 2014

Ingredients

  • 900 g boneless beef pot roast (top or bottom blade, or cross rib)
  • 1 onion chopped
  • 2 tablespoons minced fresh ginger
  • 2 tablespoons orange marmalade
  • 2 tablespoons sodium-reduced soy sauce
  • 1 tablespoon packed brown sugar
  • 1 tablespoon five-spice powder
  • 1 tablespoon grated orange zest
  • 2 cloves garlic sliced
  • 3/4 teaspoons salt
  • 1/2 teaspoon pepper
  • 1 cup sodium-reduced beef broth
  • 1/2 cup orange juice
  • 2 tablespoons cornstarch
  • 4 cups chopped cored quartered baby bok choy (about 200 g)
  • 3 green onions sliced
  • 1/4 cup fresh cilantro leaves torn

Method

Trim any excess fat and sinew from beef; cut into 1-inch (2.5 cm) pieces.

In slow cooker, combine beef, onion, ginger, marmalade, soy sauce, brown sugar, five-spice powder, orange zest, garlic, salt and pepper; stir in broth and orange juice. Cover and cook on low for 8 hours.

Whisk cornstarch with 2 tbsp water; whisk into slow cooker. Stir in bok choy. Cover and cook on high until slightly thickened and bok choy is wilted, about 10 minutes. Stir in green onions and cilantro.

Nutritional facts per serving: about

  • Fibre 1 g
  • Sodium 523 mg
  • Sugars 7 g
  • Protein 23 g
  • Calories 204.0
  • Total fat 7 g
  • Potassium 560 mg
  • Cholesterol 50 mg
  • Saturated fat 3 g
  • Total carbohydrate 13 g

%RDI

  • Iron 21.0
  • Fibre 0.0
  • Folate 14.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 6.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 17.0
  • Vitamin C 32.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Slow Cooker Orange and Ginger Beef Stew

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