Slow Cooker Asian Flank Steak

It’s time to get out the crockpot!  People always forget about the crockpot but it’s so great for so many reasons.  One, it’s pretty hard to screw up a crockpot recipe.  Two, there’s usually minimal prep involved.  And three, it’s a great way to cook meat in bulk if you want to have leftovers.  We should all know by know that I love having leftovers in the fridge because I often dine solo or need stuff that I can grab and take when I’m on the go.  I usually lean toward chicken crockpot dishes because they tend to be a little more versatile when it comes to repurposing leftovers, however, once in a while I want a slow-cooked steak dish to top over a big bowl of veggies and cauliflower rice.

Last week, I was craving something with an Asian flair so I set out to create a slow cooked flank steak with a nice thick sauce and ended up with a winner.  The hard part about Asian dishes is keeping the carbs in check because the sauces tend to need some sort of sweetener such as brown sugar.  Even when cooking “clean” or Paleo, the option of using honey as a sweetener still creates a carb issue.  For this recipe, I opted for an organic coconut palm sugar which is a cleaner brown sugar substitute.  However, it still is sugar and still has carbs.  You can swap out the coconut sugar for actual brown sugar or honey depending on your diet, preference and/or macros.

When cooking, I absolutely am not trying to avoid carbs.  I love carbs, I just like to maximize the amount of food I get to eat by being smart about where I use them in my cooking.  To me it’s about weighing my options.  For example, I can either have a tablespoon of sauce on my flank steak that contains 25g of carbs per serving OR I can have an extra scoop of white rice to go under that steak…usually I want to go with the latter so it forces me to get a little creative with my cooking.

So as my BFF and macro buddy Nick says, I John Wayned it.  Check it out…

Korean Beef

Ingredients

2 lbs. (32 oz.) Flank Steak

1 Tbsp. (14g) Sesame Oil

1 Tbsp. (14g) Hot Chili Oil

5-6 Chopped Garlic Cloves

1/2 Chopped Yellow Onion

1/2 (115g) Cup Gluten Free Tamari Soy Sauce

1/2 (115g) Cup Beef Broth

1/8 Cup (24g) Coconut Palm Sugar

1 Tbsp. Red Pepper Flakes (less if you don’t like hot)

1 Tbsp. (14g) Arrow Root Powder

Salt & Pepper

Optional: Chopped Sesame Seeds and Green Onions for Garnish

Directions:

In the bottom of a slow cooker, place the chopped onion and garlic and set aside.

In a small mixing bowl, combine the soy sauce, beef broth, oils, coconut palm sugar, red pepper flakes and whisk together.

Spray a large cooking skillet or pan with non-stick spray, season the flank steak with salt and pepper, then sear each side of the steak on high heat for approximately one minute on each side.  Remove the steak from the pan and place in the slow cooker.  Pour the liquid mixture over the steak.

Cook on low setting for 4-5 hours until cooked through and ready to shred.

Carefully remove steak from the crockpot, place in a large bowl and shred with two forks.

Take the liquid from the crockpot and place it in the pan used to sear the steak.  In a small bowl, combine the arrowroot powder with a few drops of water and whisk until smooth.  On low heat, add the arrowroot powder mixture to the sauce and simmer briefly, stirring constantly until the sauce begins to thicken.  Once the sauce has thickened, transfer it back to the slow cooker and then add the shredded flank steak to the now thickened sauce.

Turn the setting of the slow cooker to warm and let the steak marinate in the thickened sauce until ready to eat!

I suggest eating this over rice or cauliflower rice and garnish with sesame seeds and chopped green onions.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: