Broccoli, Beef, and Cabbage Skillet Meal

Combining beef, broccoli, and cabbage, this stir fry recipe offers a quick and nutritious option for a weeknight dinner. It’s an efficient way to utilize leftover rice, making meal preparation even faster. Stir fries have long been a popular choice due to their low cost, quick cooking time, and versatility in using up fridge ingredients. This particular recipe features a blend of vibrant colors, varied textures, and simple yet satisfying flavors.

Ideal for a busy evening, this beef, broccoli, and cabbage stir fry is not only a straightforward meal but also caters to various dietary preferences. It’s gluten-free and kid-friendly, offers a low-cost option, and can be adapted to be low in sodium.

If you enjoyed the hearty and nutritious Broccoli, Beef, and Cabbage Skillet Meal, you may also like exploring another healthy and flavorful option: the Mung Beans Burger.

Ingredients

• Brown Rice – While any rice can be used, brown or jasmine rice is typically preferred in this recipe;
• Ground Beef – Lean ground beef is generally selected for this dish. However, it’s easy to substitute with ground chicken, pork, or sausage as per preference;
• Broccoli – Utilizing the entire vegetable, both florets and stalks are incorporated. If using the stalk, peeling off the tough outer layer is advised. Although a balance of more florets than stalks is ideal for texture and color, using the whole broccoli is recommended for budget-friendly meals;
• Cabbage – Green cabbage is usually used, although purple cabbage is an alternative. However, to avoid the risk of purple cabbage coloring other vegetables, sticking with green is preferred. For those who enjoy a crunch in their cabbage, be careful not to overcook it;
• Onion – Yellow, sweet, or brown onions are used to maintain a subtle color theme in the dish. They are often more affordable and readily available. Red onions can be an option for adding a splash of color;
• Garlic – Essential for savory dishes, garlic is included for its health benefits and flavor. A guide on peeling and preparing garlic can be found in a related post;
• Liquid Aminos – Preferred over soy sauce, liquid aminos provide a gluten-free alternative. Coconut aminos or soy sauce can also be used;
• Sea Salt and Black Pepper – These are lightly sprinkled on the ground beef during cooking. With liquid aminos added later, it’s important not to over-salt. The aim is to enhance the beef’s flavor and ensure it blends well with the other ingredients;
• Olive Oil – This can be substituted with any healthy oil suitable for high heat. It’s used sparingly to coat the pan for cooking the meat and sautéing the vegetables. If using a non-stick pan, the meat can be cooked without oil;
• Sesame Seed Oil – Whether toasted or untoasted, sesame oil adds flavor. It should not be used for high-heat cooking but rather added at the end of cooking for added taste;
• Garnishes – Crushed red pepper is a favored addition for a bit of heat, especially when cooking for children, as it can be added separately. A small drizzle of maple syrup or honey can introduce a hint of sweetness. Be cautious with the quantity to ensure the dish’s saltiness remains prominent.

Preparing the Stir Fry

This dish is more of a stir fry with rice rather than a traditional stir-fried rice. Rice is added to the pan for convenience in serving, but it isn’t fried. This means either freshly cooked rice or cold leftover rice from the fridge can be used.

• First, the ground beef is cooked separately. This allows for cooking at a higher temperature, achieving a nice browning without accumulating excess juice. After cooking, the beef is removed from the pan and covered to keep it moist. A helpful technique is to compress the beef after removing it from its packaging, forming it into a more cohesive mass rather than loose strands. Then, either tear off chunks to add to the skillet or flatten it in the pan and chop it with a spatula for better texture;
• Next, the same pan is used to sauté the vegetables, infusing them with the meat’s flavor for added richness. The meat isn’t cooked with the vegetables due to their moisture content. It’s important not to overcook the vegetables to avoid them becoming too soft and less enjoyable. Monitoring the cooking time ensures they remain crisp;
• Finally, sesame oil is stirred in, and the dish is served and garnished as desired.

This recipe is designed to be simple and adaptable, allowing for adjustments in salt content and offering quick preparation.

Serving Stir Fry to Kids

Children often enjoy stir fry because it allows them to clearly see and individually pick out each component in the dish. Many kids prefer dishes where they can identify each ingredient, rather than meals covered in sauce or mixed casseroles. Salty flavors are typically a hit with children, making stir fry an excellent choice.

Serving stir fry with kid-friendly chopsticks can enhance the dining experience for children. These chopsticks not only help them focus on their meal but also add an element of fun to eating.

For children who prefer their food items separated, stir fry is an ideal option. After preparing the rice and cooking the meat, a portion can be set aside for the child. The same can be done with the vegetables, removing a portion before they are mixed with the rest of the ingredients. This allows for custom seasoning and flavor additions according to the child’s preference.

For those who prefer to keep their children’s meals low in sodium, Liquid Aminos Spray bottles are a practical solution. By pouring a small amount of the aminos into a separate container and diluting the remainder in the spray bottle with water, children can enjoy flavoring their food without overdoing the salt. This method also gives children the independence to spray their own food, adding to their mealtime enjoyment.

Beef, Broccoli, and Cabbage Stir Fry Recipe

Combining beef, broccoli, and cabbage, this stir fry is an excellent choice for a simple weeknight meal. It’s even more convenient and quick when made with leftover rice.

Category	Details
Preparation Time	15 minutes
Cooking Time	45 minutes
Total Time	1 hour
Course	Main Course
Cuisine	American
Servings	5

Equipment Needed:

• 1 Extra-large skillet (cast iron recommended).

Ingredients:

• 1 ¼ cups of uncooked rice (brown or white, with the option to use previously cooked rice);
• 1 tablespoon of olive oil (plus more for drizzling) for cooking beef and sautéing vegetables;
• 1 lb. lean ground beef;
• Sea salt and freshly ground black pepper for seasoning;
• 4 cups broccoli florets or diced stalks;
• 2 ¼ cups diced onion;
• 4-5 large garlic cloves;
• 3 cups green cabbage (sliced ¼ inch thick then chopped to 2-3 inches in length or diced);
• 1 ½ tablespoon sesame seed oil;
• 2 tablespoons liquid aminos (or soy sauce);
• Optional Garnishes: Crushed red pepper, light drizzle of maple syrup or honey.

Instructions:

1. Start by cooking the rice using the recommended parboiling method to remove arsenic. While the rice cooks, prepare the rest of the dish;
2. Prepare the vegetables by halving large broccoli florets, dicing the onions, smashing, peeling, and chopping the garlic, and slicing and chopping the cabbage. Place all prepared vegetables in a large bowl and set aside;
3. Heat a large skillet with a drizzle of olive oil over medium-high heat;
4. Compress the ground beef with hands before adding it to the skillet. Break it apart and season with sea salt and black pepper to taste. Cook for about 8 minutes or until browned. Then transfer the meat and its juices to a bowl and cover to keep warm;
5. Return the skillet to the heat and add about 1 tablespoon of olive oil. Sauté all prepared vegetables for about 5-6 minutes, scraping up any beef residue to season the vegetables;
6. The rice and vegetables should be done around the same time;
7. Add the cooked meat and its juices to the skillet with the vegetables, along with 3 cups of cooked rice. Stir in 1 ½ tablespoons sesame seed oil and 2 tablespoons liquid aminos or soy sauce;
8. Mix everything and let it warm through for a few minutes;
9. Garnish with crushed red pepper and an optional tiny drizzle of maple syrup or honey for a slight sweetness.

Conclusion

The Beef, Broccoli, and Cabbage Stir Fry is a nutrient-dense, flavorful, and cost-effective meal solution for busy weeknights. Its ingredients are readily available, and the preparation process is simple and quick. This humble dish not only satisfies hunger pangs but also offers numerous health benefits. With a few tweaks and creative serving suggestions, you can make every meal a gastronomic delight. Enjoy your homemade, healthful, and delicious stir fry!