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Wednesday, February 3, 2016

Beef and Broccoli with Cauliflower Rice

Beef and Broccoli served over rice with a substitution of cauliflower rice for those on the New Year's Resolution diets is the casserole of the week! Comfort food doesn't have to be fattening or loaded with carbs! Cauliflower is a great substitution for carb loaded vegetables and starches. It has a neutral taste that blends well with any flavors it is teamed. Try using it in place of rice or mashed potatoes!

 Cut carrots at a diagonal and boil in salt water until tender-crisp. Cut the broccoli into florets. I also used some of the stems. I sliced the stems thin and boiled them the same as the carrots. I also sliced onions into large wedges and cooked them in a little butter covered to steam them until tender-crisp also. It is important not to over cook the vegetables.

Cooked and cooled vegetables.

London Broil, sliced thin against the grain, marinading in 1/4 soy sauce and 2 cloves of minced garlic for an hour or overnight. Bring a skillet with 1 tablespoon of oil to medium high heat. Add the beef and cook about 1 minute per side or until done. Don't over crowd the pan. I cooked it in three batches.

Cauliflower Rice
Grate one head of cauliflower. I used my hand grater that I use for grating cabbage for slaw. Melt 1 or 2 tablespoons of butter in a sauce pan, add the grated cauliflower and toss to coat. Salt and Pepper to taste. Add a little water (about 1/4 cup or less) to create steam. Steam the cauliflower for about 6-8 minutes or until desired texture.

Make the sauce and add the vegetables and meat. Toss to coat and cook 1-2 minutes until hot. Serve over cauliflower rice or regular rice.

Beef and Broccoli

1 1/4 lb beef flank steak, cut into thin slices
2 tablespoons soy sauce
3 cloves garlic, finely chopped

1/3 cup hoisin sauce
1/3 cup water
1 tablespoon cornstarch
1/2 teaspoon crushed red pepper flakes

2 cups fresh small broccoli florets
1 1/2 cups carrots, cut lengthwise
1 large onion, cut into wedges

Cauliflower Rice
1 head Cauliflower, grated
2 tablespoons butter
¼ cup water

In medium bowl, mix beef, soy sauce, garlic; set aside.
In small bowl, mix sauce ingredients with wire whisk until well blended; set aside.
In a 12-inch skillet, heat 1 tablespoon of the oil over high heat about 1 minute. Add beef mixture, breaking up clumps of beef with wooden spoon; cook 1 minute without stirring. Flip and cook 1 to 2 minutes or until beef is browned around edges. Transfer beef mixture to clean bowl.
Add 1 tablespoon oil to the skillet; heat over high heat about 1 minute. Add broccoli and toss. Add ¼ cup water; cover and cook 2 to 4 minutes, stirring occasionally, until broccoli is tender-crisp. Boil the carrots in salted water until tender-crisp. Cook onion in butter and a little water until tender-crisp.
Mix sauce mixture again with wire whisk to recombine; pour into skillet. Return meat and vegetables to skillet.  Stir to coat mixture with sauce. Cook 1 to 2 minutes, stirring occasionally, until sauce is thickened. Serve over cauliflower rice.

* As a short cut or money saver if you don't keep hoisin sauce around, you can use SunBird Beef & Broccoli Seasoning Mix. This mix has no MSG. I used it and it was delicious.


  1. This recipe has me drooling! I just love Asian flavors, specifically broccoli and beef!

  2. This is just right up my alley! I am following a low carb diet - the "Beef and Broccoli casserole" sounds so good, and the cauliflower rice is simple low carbohydrate alternative to rice, simply genius Lynn! Definitely on my to do list! Pinning to try later! Thank you so much for sharing!!

    1. Thank you Hadia! I made the cauliflower rice for a friend's little boy who is diabetic. I used it for my boys that night also, and they didn't even notice! It's a good way to sneak those vitamins in too! LOL

  3. This has to be one of my favorites of yours! Love it!

  4. Love that you used cauliflower rice with this dish!