slow-cooker miso beef

A hearty and warming casserole.

health clue

Ginger is an amazing medicinal herb as well as a great flavouring. It is warming, soothes the digestion, has anti-inflammatory compounds and can chase away coughs and colds. Bone broth is high in gelatin, which can break down into joint-supporting collagen in the body. It is also a great source of gut-healing glutamine.

Serves: 2
Prepare: 30 minutes
Cook: 8 hours

ingredients:

250g beef brisket (stewing beef)
1 carrot
1 small onion
2 garlic cloves
½ fresh chilli (remove seeds for less heat)
1” piece of fresh ginger
1tbsp miso paste
1tbsp sugar, honey or Sugavida
1½ tbsp soy sauce
150ml/ ⅔ cup beef bone broth (or a beef stock cube, made up in water)
3 spring onions
2 handfuls fresh beansprouts
Sesame oil for cooking
2tbsp toasted sesame seeds
½ head broccoli
100g/½ cup basmati or cauliflower rice

*only cauliflower rice is allowed in the first 14 days of the Refresh programme.

method:

Chop the carrot and onion and place in the slow cooker. Trim any excess fat from the brisket and cut into long, thick slices.
Heat the oil in a frying pan and fry the beef until golden brown. Then place in the slow cooker, reserving the pan juices.
Chop or crush the garlic, finely chop the chilli and grate the ginger into the slow cooker.
Add sugar, miso, soy sauce, stock or broth and 1tsp sesame oil to the frying pan juices and simmer, stirring until the sugar is dissolved.
Add to the slow cooker and cook on low for 8 hours.
Add the chopped spring onions 30 mins before serving.
Steam the broccoli and make either the rice or the cauliflower rice.
When the beef is cooked, stir in a drizzle of sesame oil and add the beansprouts.
Sprinkle sesame seeds on top of the beef, before serving.
Serve with steamed broccoli and cauliflower rice.

Cauliflower rice is very easy to make at home but is also sold in many supermarkets ready ‘riced’. Use a head of cauliflower and chop in a processor to the consistency of rice. Drizzle with olive oil, stir and season, then fry for a few minutes until soft.