Beef and Cauliflower Stir Fry
Beef and Cauliflower Stir Fry - A delicious and healthy combination
Healthy, because
Even smarter
Nutritional values
Beef is rich in the trace element iron, which is needed for blood formation and oxygen transport in the body, among other things. Cauliflower has plenty of vitamin C, which is essential for a healthy immune system.
Try to use colorful varieties of cauliflower, such as purple or green, as they contain more vitamin C than the traditional white cauliflower.
(Percentage of daily recommendation)
| Calorie | 217 cal. | (10 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.1 g | (20 %) |
| Vitamin A | 1.3 mg | (163 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.2 mg | (18 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 8.5 mg | (71 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 88 μg | (29 %) | ||
| Pantothenic acid | 2.2 mg | (37 %) | ||
| Biotin | 10.4 μg | (23 %) | ||
| Vitamin B₁₂ | 1.5 μg | (50 %) | ||
| Vitamin C | 84 mg | (88 %) | ||
| Potassium | 913 mg | (23 %) | ||
| Calcium | 50 mg | (5 %) | ||
| Magnesium | 49 mg | (16 %) | ||
| Iron | 2.8 mg | (19 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 4 mg | (50 %) | ||
| Saturated fatty acids | 2.1 g | |||
| Uric acid | 163 mg | |||
| Cholesterol | 38 mg |
Ingredients
- Ingredients
- 18 ozs Cauliflower
- salt
- 11 ozs Beef fillet
- 3 carrots
- 1 pc ginger (approximately 1/2 ounce)
- 2 stalks cilantro
- 3 Tbsps Canola oil
- peppers
- 1 Tbsp Oyster sauce
- 2 Tbsps Rice wine vinegar
Preparation steps
Rinse the cauliflower florets and cut in half lengthwise. Blanch in boiling salted water for 3-4 minutes, then rinse under cold water and drain well.
Rinse the meat, pat dry and cut into thin strips. Peel the carrot and cut into thin sticks. Peel the ginger and cut into fine strips. Rinse the cilantro, shake dry and remove stems.
Heat the oil in a wok. Brown the meat for 2-3 minutes over high heat. Season with salt and pepper, remove from the pan and set aside. Add the cauliflower to the wok and fry, turning occasionally over high heat for 2 minutes. Add the carrots and ginger and fry for 1 more minute.
Add the meat back into the wok and season with oyster sauce, rice wine vinegar, salt and pepper. Divide onto 4 plates and serve garnished with cilantro leaves.
