Bros That Cook Presents Beef and Broccoli Uncut!

This is my cooking segment called Bros That Cook!!! Enjoy!!!

Finished Product

Ingredients:
2/3 cup packed brown sugar
2 Tbsp garlic, mincedT
1/2 tsp red chili flakes
2 cups Beef Broth (regular or low-sodium)
1 cup Soy sauce (I use Bragg's Liquid Amino)
2 Tbsp Sesame oil
1/3 cup cornstarch
2 lbs Beef Chuck Roast, cut into thin strips (I used London Broil)

Directions:
1. Combine all ingredients except for the beef in crock pot or slow cooker
2. Whisk all ingredients until you see no clumps.
3. Add beef
4. Cook for 3-4 hours on High
5. Last 30 minutes, cook uncovered
6. Steam as much broccoli you need
7. Serve over rice, whatever you prefer
8. Enjoy!!!!!

Tip: If you want do to this for food prep, add more meat. Try with other proteins as well.

Good-Fat Burger

Ingredients:
1/3 lb. grass-fed ground beef
1 slice Uplands Pleasant Ridge Reserve organic cheese (or other organic cheese)
1 hamburger bun
Small handful arugula
1/4 avocado, sliced
2 tomato slices

Olive-Almond Tapenade:
1 cup green or black olives, pits removed
2 Tbsp. flaxseed oil (or olive oil, mac nut oil)
3 garlic cloves
1/4 cup toasted almonds
1/2 cup chopped roasted red bell pepper
1/4 tsp. kosher salt
1/2 Tbsp. red wine vinegar

Pulse all ingredients in a food processor until smooth.

Directions:
Form ground beef into a patty & grill or saute to desire doneness. Melt cheese on top. Toast bun & spread 2 tablespoons of tapenade on each half. Stack patty, arugula, avocado & tomato on bun.

Nutrition Facts: Serves 1
781 calories, 39 g protein, 28 g carbs, 56 g fat, 4 g fiber, 840 mg sodium.

Mass-Gain Burger

Ingredients:
2/3 lb. ground beef
Kosher salt & cracked black pepper to taste
2 slices cheddar cheese
3 slices turkey bacon
2 slices onion
1 egg
1/2 Tbsp. light mayo
1 tsp. Dijon mustard
1 whole-wheat bun
1 green lettuce leaf
2 tomato slices

Directions:
Form ground beef into patties, & season with salt & pepper. Grill or saute patties to desire doneness, then melt cheese on each. Grill or saute bacon & onion. In a small nonstick pan, cook egg over-easy over medium-high heat, & season with salt & pepper. Mix mayo & mustard together. Toast bun & spread mustard/mayo mixture on each half. Stack patties, egg, bacon, onion, lettuce & tomato on bun.

Nutrition Facts: Serves 1
1,485 calories, 86 g protein, 53 g carbs, 101 g fat, 7 g fiber, 1,245 mg sodium.