Slow Cooked Sweet n' Savory Sirloin
Monthly Recipe
Slow Cooked Sweet n’ Savory Sirloin
Ingredients
Directions
Preparation time: 20 minutes
1. Finely chop shallot and jalapeño and place in a small mixing bowl. Add remaining marinade ingredients and stir to combine
Cook time: 6 hours Servings: 8 Cost: $
2. Place sirloin in a large crockpot and add the marinade
For the Marinade: 1 large jalapeño
3. Set crockpot to cook for 6 hours on high
2 large shallots ¼ C soy sauce
4. At the five-hour mark, take a spatula and begin to breakup the sirloin. Chop broccoli and cabbage. Add the cabbage and salt and mix, then add the broccoli and continue mixing until the vegetables are covered in marinade
¼ C honey 2 Tbsp. ground mustard powder 3 Tbsp. garlic powder Main Ingredients: 1½ lbs. pork sirloin
Slow Cooked Sweet n’ Savory Sirloin
5. Continue cooking on low until the timer reaches 6 hours
6 C cabbage 6 C broccoli
Amount
1C
Calories
272
Fat (g) Sat. Fat (g) Carb. (g) Fiber (g)
9 1.5 23 3.5
Protein (g)
26
Allergen info: Gluten Free, Dairy Free
½ Tbsp. salt
USOC Sport Nutrition Team Shawn Hueglin, PhD, RD, CSSD [email protected] Liz Broad, PhD, AdvSpDiet [email protected] Alicia Kendig, MS, RD, CSSD [email protected] Susie Parker-Simmons, MS, M.ed [email protected] Rob Skinner, MS, RD, CSSD, [email protected] Charli Brand – Author
Cost per serving: $ = < $5, $$ = $5-10, $$$ = > $10
Cooking Tip Enjoy this recipe with couscous, rice or quinoa for an extra carbohydrate boost, especially after a hard training day. Spice it up with Sriracha and/or BBQ sauce for a hot and savory kick, or try a different flavor profile with a pre-made marinade such as teriyaki, balsamic or Italian dressing. This recipe also works well with pork tenderloin!
Performance Facts Animal proteins like pork, chicken, beef, and dairy are a good source of the branched chain amino acid, leucine. Consuming leucine-rich protein after exercise stimulates repair and growth of muscle tissue; 3-4 oz. of animal protein (or 20 grams of whey) contains between 2 and 3 grams of leucine. Aim to consume leucine about 4 times per day (breakfast, lunch, dinner, snack)!
Slow Cooked Sweet n’ Savory Sirloin
Ingredients
Directions
Preparation time: 20 minutes
1. Finely chop shallot and jalapeño and place in a small mixing bowl. Add remaining marinade ingredients and stir to combine
Cook time: 6 hours Servings: 8 Cost: $
2. Place sirloin in a large crockpot and add the marinade
For the Marinade: 1 large jalapeño
3. Set crockpot to cook for 6 hours on high
2 large shallots ¼ C soy sauce
4. At the five-hour mark, take a spatula and begin to breakup the sirloin. Chop broccoli and cabbage. Add the cabbage and salt and mix, then add the broccoli and continue mixing until the vegetables are covered in marinade
¼ C honey 2 Tbsp. ground mustard powder 3 Tbsp. garlic powder Main Ingredients: 1½ lbs. pork sirloin
Slow Cooked Sweet n’ Savory Sirloin
5. Continue cooking on low until the timer reaches 6 hours
6 C cabbage 6 C broccoli
Amount
1C
Calories
272
Fat (g) Sat. Fat (g) Carb. (g) Fiber (g)
9 1.5 23 3.5
Protein (g)
26
Allergen info: Gluten Free, Dairy Free
½ Tbsp. salt
USOC Sport Nutrition Team Shawn Hueglin, PhD, RD, CSSD [email protected] Liz Broad, PhD, AdvSpDiet [email protected] Alicia Kendig, MS, RD, CSSD [email protected] Susie Parker-Simmons, MS, M.ed [email protected] Rob Skinner, MS, RD, CSSD, [email protected] Charli Brand – Author
Cost per serving: $ = < $5, $$ = $5-10, $$$ = > $10
Cooking Tip Enjoy this recipe with couscous, rice or quinoa for an extra carbohydrate boost, especially after a hard training day. Spice it up with Sriracha and/or BBQ sauce for a hot and savory kick, or try a different flavor profile with a pre-made marinade such as teriyaki, balsamic or Italian dressing. This recipe also works well with pork tenderloin!
Performance Facts Animal proteins like pork, chicken, beef, and dairy are a good source of the branched chain amino acid, leucine. Consuming leucine-rich protein after exercise stimulates repair and growth of muscle tissue; 3-4 oz. of animal protein (or 20 grams of whey) contains between 2 and 3 grams of leucine. Aim to consume leucine about 4 times per day (breakfast, lunch, dinner, snack)!
