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Smart Teriyaki Beef with Broccoli
non-stick cooking spray -- preferably garlic flavored
1 pound beef rump roast -- cut into 3/4-by-2-inch strips
4 carrots -- cut into 2-inch long sticks
10 ounces frozen pearl onions
14 ounces fat-free beef broth
2 tablespoons low-sodium teriyaki sauce -- divided
1/2 cup water
1/2 pound broccoli florets -- separated
8 ounces egg noodles -- thin or medium
Coat a nonstick skillet with garlic-flavored nonstick spray, and sauté the beef over medium-high until browned, about 5 minutes. Transfer the beef to a slow cooker.
Add the carrots, onions, broth, 1 tablespoon teriyaki sauce, and water. cover and cook on HIGH until the meat is tender, 4 to 6 hours (or LOW, 7 to 9 hours). In the last half-hour, cook the noodles separately and drain them; keep warm.
Meanwhile, stir the broccoli into the beef mixture. Cover and cook until the broccoli is crisp-tender, 5 minutes if florets are small. Divide the noodles among 4 plates. Top with the beef mixture, and sprinkle with the remaining teriyaki.
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