No-Fry Vegetable Beef Stir-Fry Recipe

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

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

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 meat ball.
4. Cut 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 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

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Preparing the Meat and Veggies

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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

Comments

Susan Britton (author) from Ontario, Canada on March 22, 2015:

It is easier thanyou think. Thank you for commenting @TIMETRAVELLER2

Sondra Rochelle from USA on March 20, 2015:

This sounds delicious but is much more work than I would want to have. I like to cook, but not enough to go to all that extra effort. Nice hub, though.

Susan Britton (author) from Ontario, Canada on March 19, 2014:

Thank you Susan for your support and the stars. I appreciate the compliment coming from a good cook as you are.

Susan from India on March 17, 2014:

Wow... The first photo is making my mouth water suzzy. Great share. Voted up and 5 stars.

Susan Britton (author) from Ontario, Canada on November 25, 2013:

Thank you Jo_Goldsmith11 . I love your comment. It is comments with enthusiasm that make my day. Enjoy it is good and very easy to make. I appreciate all your support in sharing this one.

Jo_Goldsmith11 on November 25, 2013:

wow. Okay this is what I am having for dinner tonight. :-)

Thank you for sharing this one. I use olive oil, and this is healthier. Shared, tweet and up +++ Yummmmyyy! :-)

Wishing you all the very best. Shalom

Susan Britton (author) from Ontario, Canada on October 09, 2013:

Thank you for the compliment WQriter Fox. I appreciate my family that's why I do it. Thank you for your support!

Writer Fox from the wadi near the little river on October 09, 2013:

Your pictures are excellent and certainly add to the recipe. I hope your family appreciates all that you do for them! Voted up.

Susan Britton (author) from Ontario, Canada on October 07, 2013:

No I always roast extra ones than freeze them and use them as I need them in other recipes. I also put them in olive oil to flavor it. Thanks for your comment and happy to see you are still striving here. I enjoy your writings and your support. Thanks again Faith Reaper! Suzzy

Faith Reaper from southern USA on October 06, 2013:

I love stir fry and you are right about it being soggy, so love your recipe and photos! I really love garlic too. In the recipe, you say to use six garlic cloves/pieces, but the photo looks like six whole garlic bulbs/heads, which is a lot of garlic. Do you use all of that in the one recipe?

Up, awesome, useful and interesting and sharing

God bless, Faith Reaper

Susan Britton (author) from Ontario, Canada on October 06, 2013:

Thank you so much for all your comments and support ChitrangadaSharan. You have a great day my friend!

Chitrangada Sharan from New Delhi, India on October 06, 2013:

This is so very delicious and quick recipe!

I love stir fried veggies with a little seasoning. Your presentation is wonderful with illustrative pictures and video.

Thanks for sharing! Voted up and pinned!