Posted by: jbiggars63 | September 10, 2012

Burning a lot of calories and Getting ready for a 5k! Asian Beef and Caulifower Stew Recipe!

Hey everyone!  Getting psyched for the big 5k run in Providence, Rhode Island this coming Sunday!  I look forward to meeting some of you in the area and hope to inspire you to continue on your journey to a healthier lifestyle! I had to take my wifes car in for a detail and didn’t have a ride home this morning so I walked….8 miles in 2 hours!  🙂 Then this afternoon I rode a bike to pick it up!  Followed that with a spin class and some weight training!  It is simply amazing how much energy I have now that I have dropped all that weight! Here is a tasty treat I found on the net this weekend that you might like!

Asian Beef and Cauliflower Stew Recipe

  • Prep: 20 min. Cook: 65 min.
  • Yield: 6 Servings

20 65 85


  • 2 tablespoons vegetable oil
  • 1-1/2 pounds lean round steak, cut into 1-inch cubes
  • 3 cups beef broth
  • 1 small head cauliflower, separated into florets
  • 1 green pepper, cut into chunks
  • 1/4 cup reduced-sodium or regular soy sauce
  • 1 garlic clove, minced
  • 1-1/2 teaspoons grated fresh gingerroot, optional
  • 2 to 3 tablespoons cornstarch
  • 1/2 teaspoon sugar
  • 1/4 cup water
  • 1 cup sliced green onions
  • Cooked rice


  • In a skillet, heat oil over medium-high. Brown meat on all sides. Add broth; cover and simmer until beef is tender, about 1 hour. Add cauliflower, green pepper, soy sauce, garlic, and ginger root if desired. Cover and simmer until the vegetables are tender, about 5-7 minutes. Combine cornstarch, sugar and water. Stir into meat mixture. Bring to a boil, stirring constantly; cook 2 minutes or until thickened. Stir in green onions. Serve on rice. Yield: 6 servings.

Nutritional Facts One serving (using reduced-sodium soy sauce) equals 165 calories, 4 g fat (0 saturated fat), 82 mg cholesterol, 771 mg sodium, 8 g carbohydrate, 0 fiber, 23 g protein. Diabetic Exchanges: 2-1/2 lean meat, 1 vegetable.

Originally published as Asian Beef and Cauliflower Stew in Country Woman May/June 1992, p31




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