ASIAN BEEF AND CAULIFLOWER STEW
Next to hamburger, round steak is probably the most frequent dinner "guest" at our place! I'm always experimenting with recipes, changing them to fit our tastes...and this Asian beef stew is easy and good.-Deborah Cole, Wolf Creek, Oregon
Provided by Taste of Home
Categories Dinner
Time 1h25m
Yield 6 servings.
Number Of Ingredients 13
Steps:
- In a skillet, heat oil over medium-high. Brown meat on all sides. Add broth; cover and simmer until beef is tender, about 1 hour. Add cauliflower, green pepper, soy sauce, garlic, and ginger root if desired. Cover and simmer until the vegetables are tender, about 5-7 minutes. Combine cornstarch, sugar and water. Stir into meat mixture. Bring to a boil, stirring constantly; cook 2 minutes or until thickened. Stir in green onions. Serve on rice.
Nutrition Facts : Calories 165 calories, Fat 4g fat (0 saturated fat), Cholesterol 82mg cholesterol, Sodium 771mg sodium, Carbohydrate 8g carbohydrate (0 sugars, Fiber 0 fiber), Protein 23g protein. Diabetic Exchanges
BEEF & BROCCOLI CAULIFLOWER FRIED RICE RECIPE BY TASTY
Here's what you need: cauliflower, flank steak, broccoli floret, salt, black pepper, soy sauce, brown sugar
Provided by Alvin Zhou
Categories Dinner
Yield 3 servings
Number Of Ingredients 7
Steps:
- Remove all leaves and cut the cauliflower into small florets.
- Place the florets in a food processor and blend until they are a rice-like texture. Be careful not to over process or it may turn mushy. Set aside, and drain excess moisture with a towel, if desired.
- In a large saucepan over medium-high heat, cook the steak until no pink is showing. Add the broccoli, salt, pepper, soy sauce, and brown sugar.
- Cook for 4-5 minutes until most of the liquid has reduced.
- Add the cauliflower rice, then cook for about 3-4 more minutes.
- Enjoy!
Nutrition Facts : Calories 342 calories, Carbohydrate 26 grams, Fat 10 grams, Fiber 8 grams, Protein 39 grams, Sugar 11 grams
THAI BEEF STIR-FRY
A distinctive peanut sauce complements this colorful combination of tender sirloin strips, cauliflower, carrots, broccoli and mushrooms. I like to dish it up over spaghetti, but you could use fried noodles instead. -Janice Fehr, Austin, Manitoba
Provided by Taste of Home
Categories Dinner
Time 40m
Yield 6 servings.
Number Of Ingredients 17
Steps:
- In a small bowl, combine the first 8 ingredients until smooth; set aside. In a large cast-iron skillet or wok, stir-fry beef in 3 tablespoons oil until meat is no longer pink. Remove and keep warm., In the same skillet, stir-fry broccoli, cauliflower and carrots in remaining oil for 5 minutes. Add mushrooms; stir-fry until the vegetables are crisp-tender, 3-5 minutes., Stir broth mixture and add to the pan. Bring to a boil; cook and stir until thickened, about 2 minutes. Reduce heat; add beef and peanut butter. Cook and stir over medium heat until peanut butter is blended. Serve with spaghetti. Sprinkle with peanuts. Freeze option: Do not cook spaghetti. Freeze cooled beef mixture in freezer containers. To use, partially thaw in refrigerator overnight. Cook spaghetti according to package directions. Place beef mixture in a large skillet and heat through, stirring occasionally; add a little broth if necessary. Serve with spaghetti and sprinkle with peanuts.
Nutrition Facts : Calories 586 calories, Fat 32g fat (6g saturated fat), Cholesterol 61mg cholesterol, Sodium 974mg sodium, Carbohydrate 35g carbohydrate (22g sugars, Fiber 5g fiber), Protein 42g protein.
CAULIFLOWER RICE STIR-FRY
This healthy alternative to fried rice is made with frozen cauliflower rice. Cracking an egg into it while it cooks increases protein and we like it. You can also add shrimp, pork or chicken. This recipe looks like a lot but our family of 3 can finish it.
Provided by Jenny Franken Duffy
Categories Fruits and Vegetables Vegetables Cauliflower Rice
Time 20m
Yield 3
Number Of Ingredients 6
Steps:
- Heat sesame oil in a large nonstick skillet over medium heat. Add garlic and ginger and cook until fragrant, about 1 minute. Add riced cauliflower medley and cook, stirring frequently, until vegetables are tender-crisp, about 5 minutes. Stir in soy sauce and cook for 1 minute.
- Move cauliflower mixture to one side of the skillet and pour eggs into the other side. Cook and stir until eggs are scrambled, about 3 minutes. Mix eggs and cauliflower mixture together and cook until heated through, about 1 minute.
Nutrition Facts : Calories 194.3 calories, Carbohydrate 13 g, Cholesterol 124 mg, Fat 12.4 g, Fiber 5.5 g, Protein 10.9 g, SaturatedFat 2.3 g, Sodium 1302.8 mg, Sugar 0.6 g
STIR-FRY BEEF WITH CAULIFLOWER AND PEAS
Make and share this Stir-Fry Beef With Cauliflower and Peas recipe from Food.com.
Provided by Hey Jude
Categories One Dish Meal
Time 35m
Yield 4 serving(s)
Number Of Ingredients 13
Steps:
- Combine beef with 1/2 tsp of salt, cornstach, and 1 T. of the oil.
- Mix well with your hands.
- Cook cauliflower and carrot in boiling water for 8 minutes; drain well.
- Plunge peas into boiling water for 5 seconds: rinse with cold water and drain.
- Heat 2 T. of oil over medium-high heat in wok; Stir-fry beef 1 minute: Add sherry and cook 1 minute.
- Remove and set aside.
- Combine sauce ingredients in a bowl.
- Heat 1 T. oil to medium-high heat in wok.
- Stir-fry carrots, cauliflower and peas for 1 minute, adding the peas last.
- Add beef.
- Quickly pour in sauce mixture.
- Stir-fry 2 minutes.
- Serve immediately, over steamed rice.
Nutrition Facts : Calories 275.6, Fat 18.5, SaturatedFat 4.3, Cholesterol 23.7, Sodium 883.5, Carbohydrate 9.3, Fiber 2.5, Sugar 3.6, Protein 15.3
VIETNAMESE BEEF STIR-FRIED WITH CAULIFLOWER
This recipe, which is pretty easy, is from a cookbook titled Into the Vietnamese Kitchen. I may have adapted the recipe a bit I don't remember, but this recipe is very delicious and her cookbook quite good.
Provided by Andtototoo
Categories Vietnamese
Time 40m
Yield 6 serving(s)
Number Of Ingredients 12
Steps:
- In a large mixing bowl put the 1/2 teaspoons black pepper, sugar, cornstarch, soy sauce and fish sauce.
- Stir to blend.
- Take the flank steak and cut across the grain into thin strips.
- Add to the marinade in the mixing bowl and let it marinate while you work on the rest of the recipe, stirring occasionally.
- Wash the cauliflower and cut into small florets.
- Bring a large saucepan of salted water to a boil.
- Add the cauliflower and once the water starts boiling again, boil for one minute.
- Drain immediately and set the cauliflower aside.
- Heat a large nonstick frying pan over high heat and then add 4 Table. oil.
- Once the oil has had a minute to warm, add the onion.
- Stir-fry until the onion has cooked to a light brown color.
- Add the garlic and stir-fry just until the garlic starts to brown on the edges.
- Remove the onion and garlic into a medium-size bowl, leaving the remaining oil in the frying pan.
- Add half the beef to the fryng pan and cook just until the pink disappears, using a spachula to flip over the meat.
- Add the meat to the bowl with the onion and garlic.
- If necessary, add a little more oil to the frying pan, add the rest of the beef and cook it like you did the first batch.
- Remove the second batch of meat from the frying pan.
- Put 1-2 Table. of oil in the frying pan.
- Heat until hot.
- Add the cauliflower and stir-fry until the cauliflower has some brown spots.
- The heat needs to be high for this.
- Add a little salt and black pepper.
- Turn off heat and readd the meat and onions back into the frying pan and mix with the cauliflower.
- Check for salt and pepper.
- This recipe should have a generous amount of ground black pepper.
- Good served with plain rice.
Nutrition Facts : Calories 353.5, Fat 23.1, SaturatedFat 6, Cholesterol 46.5, Sodium 663.9, Carbohydrate 9.9, Fiber 2.8, Sugar 4.4, Protein 26.9
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BEEF AND CAULIFLOWER STIR FRY RECIPE HEALTHY KETO - EAT …
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5/5 (2)Total Time 25 minsCategory Main CourseCalories 302 per serving
- Make the sauce: in medium bowl whisk together the water and cornstarch until smooth. Whisk in the remaining all sauce ingredients (soy sauce, rice vinegar, and sesame seed oil). Set aside.
- Heat a large sauce pan on medium-high heat. Add 2 Tablespoons of oil, onion, garlic and ginger. Cook until soft and translucent. Add cauliflower and cook until it is tender, stirring constantly (if you like your cauliflower soft, add about 1/4 cup of water to the pan while it cooks - it should be absorbed and evaporated off by the time the cauliflower is soft). Remove all ingredients from pan.
- Add remaining 1 Tablespoon of oil to pan. Heat pan to high heat. Add beef and sear until cooked through. Add cauliflower back into the pan with the beef and stir.
- Stir in the green onion slices. Stir the sauce one more time to make sure the cornstarch is incorporated, then pour the sauce over the beef and cauliflower. Heat the sauce to a strong simmer. Cook for about 1-2 minutes to thicken the sauce, stirring occasionally to make sure all beef and cauliflower is coated with sauce.
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Ratings 1Calories 446 per servingCategory Main Course
- Make the sauce: Whisk together the water and cornstarch in a bowl until smooth. Whisk in the remaining sauce ingredients (soy sauce, rice vinegar, and sesame seed oil). Set aside.
- In a large skillet, heat to medium high heat. Add 2 Tablespoons of oil, onion, garlic and ginger. Cook until soft and translucent. Add the cauliflower florets and cook until tender, stirring constantly (this is where you should add the water if you want softer cauliflower). When cauliflower is cooked, remove all ingredients from pan.
- Add remaining 1 Tablespoon of oil to pan. Heat pan to high heat. Add beef and sear until cooked through. Add cauliflower back into the pan with the beef and stir.
- Stir in the green onion slices. Stir the sauce one more time to make sure the cornstarch is incorporated, then pour the sauce over the beef and cauliflower. Heat the sauce to a strong simmer. Cook for about 1-2 minutes to thicken the sauce, stirring occasionally to make sure all beef and cauliflower is coated with sauce. Serve it warm over rice, pasta or noodles (optional).
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