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No-Fry Vegetable Beef Stir-Fry Recipe

I love making tasty and nutritious dishes at home; it's much healthier (and more cost-effective!) than going out to eat.

This no-fry veggie beef stir-fry recipe is full of awesome flavors.

This no-fry veggie beef stir-fry recipe is full of awesome flavors.

A Crowd Pleaser

Stir-fries are a nutritious and inexpensive way to feed your family. Add a couple of spring rolls to this dish, and it will become a Friday-night favorite.

Cook Time

Prep timeCook timeReady inYields

30 min

30 min

1 hour

6 servings (6 ounces per serving)

Ingredients

  • 1 small head of cauliflower, cleaned and florets removed
  • 6 cloves garlic, as is with top, cut off bulb
  • 1 package baby bok choy, cleaned and cut in half
  • 2 red bell peppers, julliened
  • 1 pound lean ground beef, rolled into balls with garlic inside
  • 1 package snow peas, cleaned
  • 1 tablespoon each of yellow grainy mustard and soya sauce, on beef
  • 4 pinches salt, pepper, hot pepper flakes, added to beef
  • Drizzle olive oil, over whole dish

Instructions

  1. When the garlic and cauliflower are ready, put them on a flat cooking sheet, drizzle olive oil over them, and place in the oven at 400˚F for 10 minutes.
  2. While that is roasting, add the mustard, soy sauce, salt, pepper, and hot pepper flakes (or not) to the lean ground beef. Mix in with your hands.
  3. Take the garlic and cauliflower out of the oven and squeeze out the individual cloves of garlic on a plate. You are going to wrap one of these garlic cloves inside each meatball.
  4. Cut the bok choy in half. Julienne the red peppers (cut into thin strips). You can add green onions here also. This would really add to this dish, but unfortunately, I cannot eat onions. Cut green onions into strips also. You can choose whether to cut the ends off the snow peas; I don't usually bother with this step.
  5. Place all ingredients flat on the cooking sheet. Drizzle olive oil and salt/pepper over the whole thing, and place into the oven for 30 minutes at 400˚F.

Preparing Cauliflower and Garlic

When the garlic and cauliflower are ready, put them on a flat cooking sheet.

When the garlic and cauliflower are ready, put them on a flat cooking sheet.

Drizzle olive oil over the cauliflower, and place in the oven at 400˚F for 10 minutes.

Drizzle olive oil over the cauliflower, and place in the oven at 400˚F for 10 minutes.

Take the garlic and cauliflower out of the oven and squeeze out the individual cloves of garlic on a plate.

Take the garlic and cauliflower out of the oven and squeeze out the individual cloves of garlic on a plate.

Preparing the Meat and Veggies

Add the mustard, soy sauce, salt, pepper, and hot pepper flakes (or not) to the lean ground beef.

Add the mustard, soy sauce, salt, pepper, and hot pepper flakes (or not) to the lean ground beef.

Cut the bok choy in half. Julienne the red peppers (cut into thin strips). You can add green onions here also.

Cut the bok choy in half. Julienne the red peppers (cut into thin strips). You can add green onions here also.

I love garlic, so I placed garlic on top when I plated this dish. It is appealing to the eye and the appetite. What happened to the cauliflower you ask? I got hungry and dipped it into ranch dressing and ate it while I was cooking. Enjoy! Yummo!

I love garlic, so I placed garlic on top when I plated this dish. It is appealing to the eye and the appetite. What happened to the cauliflower you ask? I got hungry and dipped it into ranch dressing and ate it while I was cooking. Enjoy! Yummo!

© 2013 Susan Britton