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Garlic Beef, Broccoli & Cauliflower Stir Fry


Curtis is obsessed with stir fries. I think he would like me to make them twice a week. Part of what I struggle with is making a variety of stir fries so I don’t get bored with it – this garlic beef, broccoli and cauliflower stir fry is a keeper. Another thing Curtis is obsessed with is cauliflower. He swears it helps his liver. He had a little liver scare a over a year ago with some medication he was taking. He’s fine now and thank goodness he is no longer taking that medication.

Anyways, he swears that cauliflower helps his liver. I just listen and after making a broccoli and beef stir fry that he loves, I started adding cauliflower to it. Amazing. I love that the cauliflower still crunchy and I love the amount of veggies we’re getting.


Do you notice a spoon in the picture? No chopsticks? I have a confession to make, I don’t eat rice with chopsticks. I don’t remember if I ever have. When I eat rice, I use a spoon or a fork. Noodle soups, that’s another thing – I always use chopsticks. Uh oh and I know if my brother is reading this post, he’s laughing at me. I’m still Asian, right, little brother?


This stir fry is a pretty quick meal and the most time consuming part is cutting up the beef and the vegetables – but it’s completely worth it.

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Garlic Beef, Broccoli & Cauliflower Stir Fry

Yield: Serves 4

Prep Time: 30 min

Cook Time: 30 min

Total Time: 1 hr

Ingredients:

  • 3 cups uncooked rice
  • 7 garlic cloves, minced and divided in half
  • 1 tsp sesame oil
  • 3 1/2 Tbsp oyster sauce
  • 1 lb beef sirloin filet, sliced thin across the grain
  • salt and pepper
  • 4 green onions, chopped, whites & green separated
  • 1 Tbsp vegetable oil
  • 2 bundles of broccoli, chopped about 2-3 cups
  • 1 head cauliflower, chopped about 2 cups

Directions:

  1. Rinse and cook rice in your rice cooker according to manufacturer's instructions.
  2. Marinate beef in 1 tsp sesame oil, half of the garlic & 1 1/2 Tbsp oyster sauce. Add salt and pepper.
  3. Take a small bowl and add the rest of the garlic, white part of the green onions and 1/2 Tbsp oil. Mix and set aside.
  4. Add 1/2 Tbsp oil to a large skillet or wok (I used a cast iron braiser) and turn heat to medium high. Add marinated beef and cook for 5-8 minutes, until browned. Remove beef and place onto a plate.
  5. Add 3/4 cup water to the skillet and reduce heat to medium heat. Add broccoli & cauliflower and cover. Cook for about 5 minutes. Don't overcook the vegetables. Remove the vegetables and drain the water. Wipe the skillet with a clean paper towel if needed.
  6. Return beef to the skillet and leaving room in the middle, add the garlic-green onion-oil mixture. Cook for 30-60 seconds and smash the garlic with the back of a wooden spoon. Incorporate the garlic mixture into the beef. Add back the broccoli and cauliflower. Add 1/2 tsp sesame oil & 2 Tbsp oyster sauce and mix together until heated through.
  7. Season with salt and pepper. Garnish with remaining green onions and serve with rice.

From The Little Kitchen


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28 Responses to “Garlic Beef, Broccoli & Cauliflower Stir Fry”

  1. 1
    Kathryn — July 20, 2012 @ 4:33 am

    Stir fries make such great meals in the evenings when we’re short on time but big on hunger. Love the addition of cauliflower here!

    [Reply]

  2. 2
    katie — July 20, 2012 @ 7:00 am

    Julie this sounds great. What a genius idea to add cauliflower to a stir fry. I would never think to add it. Glad to also read that Curtis is off meds and ok!

    [Reply]

  3. 3
    shelly (cookies and cups) — July 20, 2012 @ 9:50 am

    “Cauliflower, It’s Good For Your Liver”. I totally think I’ve heard that somewhere;)

    My husband loves him a stir fry too!

    [Reply]

  4. 4
    Ali @ Gimme Some Oven — July 20, 2012 @ 9:50 am

    Ha – I love that you don’t use chopsticks!!! I always thought that they were a little tricky with rice.

    This looks so delicious, Julie! Love garlic beef…and the veggies sound perfect!

    [Reply]

  5. 5
    Miss @ Miss in the Kitchen — July 20, 2012 @ 10:54 am

    Garlic beef, the boys would LOVE it! I am not the best at making stir fry, so I will have to give this a try. Lovely photos too!

    [Reply]

  6. 6
    Bev @ Bev Cooks — July 20, 2012 @ 1:48 pm

    Oh geeeeeeez I looove this.

    [Reply]

  7. 7
    Cassie — July 20, 2012 @ 2:50 pm

    I am so obsessed with stir-fry…well, Asian flavors in general are at the top of my list. This looks so fresh and flavorful!

    [Reply]

  8. 8
    Amanda — July 20, 2012 @ 3:09 pm

    What a gorgeous summer stir fry!

    [Reply]

  9. 9
    Sydney @ The Crepes of Wrath — July 20, 2012 @ 3:17 pm

    I feel you – sometimes stir-fries all feel the same! This one looks like a breath of fresh air. I’ve never used cauliflower in a stir-fry, but my husband likes it, too – they probably just think it’s broccoli that looks like a potato so it must be good ;)

    [Reply]

    • Julie Deily replied: July 20th, 2012 @ 3:21 pm

      Your broccoli-potato comment made me laugh out loud! I need to come up with more cauliflower recipes because he’s seriously obsessed with it! Hope you have a nice weekend, Sydney!

      [Reply]

  10. 10
    Paula - bell'alimento — July 20, 2012 @ 3:18 pm

    We absolutely love stir frys – had a veg version last night as a matter of fact : )

    [Reply]

  11. 11
    Julie @ Table for Two — July 20, 2012 @ 9:10 pm

    I love this, Julie! Always a great asian dish to have :)

    [Reply]

  12. 12
    Alison @ Ingredients, Inc. — July 20, 2012 @ 9:25 pm

    sounds amazing girl! Have a great weekend

    [Reply]

  13. 13
    Jeanette — July 21, 2012 @ 9:35 am

    Julie, love how healthy this stir-fry is with two cruciferous vegetables. Cauliflower and broccoli are actually supposed to help promote liver function, so this is the perfect dish for Curtis. See this article for more foods that are good for liver function: http://www.livestrong.com/article/269061-healthy-foods-for-a-human-liver/

    [Reply]

  14. 14
    Tickled Red — July 21, 2012 @ 10:57 am

    I’m with Curtis! Stir fry all week long please :D This one looks fab and is going on my stir fry must make list…MmmMmm.

    [Reply]

  15. 15
    Chung-Ah | Damn Delicious — July 22, 2012 @ 2:19 am

    I love stir-frys too! And this dish has everything that I love.

    Oh and just a side note – I don’t use chopsticks for rice too unless its Korean rice (it’s more sticky)!

    [Reply]

  16. 16
    Melanie — July 22, 2012 @ 8:49 am

    Julie- That looks like something my kids would eat up in a flash. Thanks for the inspiration! And your photos are awesome. Ever think about teaching a workshop??

    [Reply]

  17. 17
    Sommer@ASpicyPerspective — July 22, 2012 @ 12:26 pm

    I go through phases where I’m obsessed with stir fries as well. So quick, healthy and flavorful… plus you get to use a WOK!

    [Reply]

  18. 18
    Aggie — July 23, 2012 @ 7:40 am

    Stir fries are awesome and such a great way to get rid of “stuff” from the fridge! I’ve been eating cauliflower all week, lol – now I’m glad! This looks great.

    [Reply]

  19. 19
    Brian @ A Thought For Food — July 23, 2012 @ 8:32 am

    Nope! I think your card is being pulled. Jk… Rice is really hard to eat with chopsticks, actually… so I completely understand.

    Love this stir fry, by the way… I usually do a very similar thing with shrimp, though I’ve never added cauliflower to mine. That needs to change.

    [Reply]

  20. 20
    Russell at Chasing Delicious — July 23, 2012 @ 1:59 pm

    Yum! This has my two favorite veggies – ever. I don’t make stir frys enough. I’m going to take a hint from Curtis and try them more!

    [Reply]

  21. 21
    Diane {Created by Diane} — July 24, 2012 @ 12:22 pm

    this looks DE-licious, can I come for dinner, I promise to do the dishes :)

    [Reply]

  22. 22
    Lori — July 29, 2012 @ 6:20 pm

    Stir-fry is always my clean-out-the-veggie-bin dinner solution. I need to try something more thought out like this as opposed to my hodgepodge. This sounds so good!

    [Reply]

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  27. 23
    Coral Horton — May 31, 2014 @ 1:28 pm

    I love your website!!! I am always looking for new stir-fry recipes so I am thrilled to see what you have!!

    [Reply]

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