Beef and Cauliflower Stir Fry Simple Recipe
If you are looking for a simple, easy-to-make recipe with cauliflower that retains all its nutrients, try this beef and cauliflower stir fry. Like broccoli, cauliflower pairs very well with beef, creating a balanced and delicious flavor when combined. This recipe only takes 20 minutes to prepare.
Table of Contents
Beef and cauliflower stir fry is a dish familiar to many people. This is a very familiar dish to me as I have been eating it since childhood. My mother often made it for family meals, serving it with hot rice and soup. You can also enjoy this dish as a main course without rice.
Nutritional Value of the Dish
With ingredients including beef and cauliflower, this dish is high in protein, fiber, minerals, and vitamins., but very low in carbohydrates. Therefore, it is suitable for those following a low-carb diet. Typically, this dish contains approximately 136 calories per 100g.
To preserve the nutrition value, as well as original delicious flavors of the beef and cauliflower, I marinate the meat very simply, use minimal cooking oil, and cook the dish on the stove for just about 10 minutes. By doing so, we can enjoy the natural sweetness of the dish, the tenderness of the beef, and the perfect crispiness of the cauliflower.
Let’s prepare this dish with the following recipe.
Beef and Cauliflower Stir Fry Recipe
- 300g beef, thinly sliced (~10.5 oz)
- 1 medium cauliflower, (~500g or 1.1 lbs)
- 1 shallot, sliced
- 2 tbsp cooking oil
- Salt and pepper to taste
- A handful of chopped spring onion
Here are some tips for selecting good beef and cauliflower. Choose fresh, bright red lean beef with good elasticity (you can check by pressing the meat; if it quickly returns to its original state, it is still fresh). For cauliflower, select firm, white heads without bruises or wilting, and free from blemishes.
Cooking Instruction
Step 1. Marinate the beef
- Slice the beef thinly and marinate with a pinch of salt, onions, and pepper. Cut the cauliflower into bite-sized pieces, wash, and drain.
Step 2. Blanch the cauliflower
- We need to blanch the cauliflower first because it takes longer to cook than thinly sliced beef. If cooked together, the beef may become overcooked and tough while the cauliflower remains undercooked. First, bring water to a boil. Once boiling, add the cauliflower and blanch it. When the water comes to a boil again, turn off the heat. Soak the blanched cauliflower in cold water to keep it crisp.
Step 3. Stir-fry the beef and cauliflower
- Now, add 2 tablespoons of cooking oil to the pan, then add the marinated beef and stir-fry. When the beef is about 50% cooked (as shown in the picture), add the blanched cauliflower. You can add a little water to the pan if it is too dry.
- Continue stir-frying the beef and cauliflower until the beef is fully cooked, then season the dish with salt. Add the salt gradually to control the saltiness of the dish until it meet your tasting preference.
Step 4. Serve
- Garnish the dish with ground pepper and green onions. Enjoy the dish while it is still hot for the best flavor.
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Beef and Cauliflower Stir Fry Simple Recipe
Ingredients
- 300 g beef thinly sliced (~10.5 oz)
- 1 medium cauliflower (~500g or 1.1 lbs)
- 1 shallot sliced
- 2 tbsp cooking oil
- Salt and pepper to taste
- A handful of chopped spring onion
Instructions
Step 1. Marinate the beef
- Slice the beef thinly and marinate with a pinch of salt, onions, and pepper. Cut the cauliflower into bite-sized pieces, wash, and drain.
Step 2. Blanch the cauliflower
- We need to blanch the cauliflower first because it takes longer to cook than thinly sliced beef. If cooked together, the beef may become overcooked and tough while the cauliflower remains undercooked. First, bring water to a boil. Once boiling, add the cauliflower and blanch it. When the water comes to a boil again, turn off the heat. Soak the blanched cauliflower in cold water to keep it crisp.
Step 3. Stir-fry the beef and cauliflower
- Now, add 2 tablespoons of cooking oil to the pan, then add the marinated beef and stir-fry. When the beef is about 50% cooked (as shown in the picture), add the blanched cauliflower. You can add a little water to the pan if it is too dry.
- Continue stir-frying the beef and cauliflower until the beef is fully cooked, then season the dish with salt. Add the salt gradually to control the saltiness of the dish until it meet your tasting preference.
Step 4. Serve
- Garnish the dish with ground pepper and green onions. Enjoy the dish while it is still hot for the best flavor.