Beef and Cauliflower Stir Fry

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Beef and Cauliflower Stir Fry

Beef and Cauliflower Stir Fry - A delicious and healthy combination

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Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
217
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie217 cal.(10 %)
Protein20 g(20 %)
Fat11 g(9 %)
Carbohydrates9 g(6 %)
Sugar added0 g(0 %)
Roughage6.1 g(20 %)
Vitamin A1.3 mg(163 %)
Vitamin D0 μg(0 %)
Vitamin E2.2 mg(18 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin8.5 mg(71 %)
Vitamin B₆0.8 mg(57 %)
Folate88 μg(29 %)
Pantothenic acid2.2 mg(37 %)
Biotin10.4 μg(23 %)
Vitamin B₁₂1.5 μg(50 %)
Vitamin C84 mg(88 %)
Potassium913 mg(23 %)
Calcium50 mg(5 %)
Magnesium49 mg(16 %)
Iron2.8 mg(19 %)
Iodine4 μg(2 %)
Zinc4 mg(50 %)
Saturated fatty acids2.1 g
Uric acid163 mg
Cholesterol38 mg

Ingredients

for
4
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
How healthy are the main ingredients?
CauliflowerCauliflowergingersaltcarrot

Preparation steps

1.

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. 

2.

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.

3.

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.

4.

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.