Soy Glazed Ground Beef Bowl with Cauliflower Rice and Broccoli
This Soy Glazed Ground Beef Bowl with Cauliflower Rice and Broccoli is a healthy dinner recipe that’s sure to please even the toughest critics. Just 8 ingredients and 30 minutes is all it takes to make this high protein dinner.
Course Main Course
Keyword ground beef with cauliflower and broccoli, soy beef bowl
Prep Time 15 minutesminutes
Cook Time 15 minutesminutes
Total Time 30 minutesminutes
Servings 4servings
Calories 320kcal
Author Snacking in Sneakers
Ingredients
Ingredients:
1medium headcauliflower(about 5-6 cups florets)*
¼cupreduced sodium soy sauce
3tbspbrown sugar
3clovesminced garlic
1tspcornstarch
1frozen steam bag of broccoli(12-14 ounce size)
1pound90/10 ground beef(or whatever beef you have on hand)
3green onions, thinly sliced
Instructions
Directions:
Trim the head of cauliflower to just florets, removing large stalks and outer leaves. A medium head of cauliflower should give you about 5-6 cups of trimmed cauliflower. (Keep in mind a little more or a little less won’t hurt this recipe, so don’t worry about being super precise.)
Place cauliflower florets in a food processor. Press the pulse button just a few times until the cauliflower roughly resembles the appearance of rice (it doesn’t take long). Set aside.
In a small bowl, combine the soy sauce, brown sugar, garlic, and cornstarch. Set aside for now.
Place frozen broccoli in the microwave and cook according to package directions.
Meanwhile, heat a large skillet or wok over medium high heat. If skillet tends to stick, give a quick shot of cooking spray. Add ground beef and cook for 7-8 minutes, or until beef is browned, breaking into crumbles with a wooden spatula as it cooks.
When beef is browned, add the sauce mixture and the cauliflower rice. Stir together and cook for 4-5 minutes, or until the cauliflower rice is tender and everything is well combined.
Add in the broccoli and cook for another minute, stirring a few times. Remove from heat and top with green onions. Enjoy!
Notes
*You can use frozen cauliflower rice instead of fresh if you prefer. Cook 1-2 bags in the microwave according to package directions, then toss in the skillet at the end for a minute to combine.
You can use fresh broccoli for this; I just find it easier and quicker to cook the frozen bag while the beef is browning. If you use fresh broccoli, you can cook it first until crisp-tender, then set it aside while the beef browns, then add it back in at the end.
This is a very light meal; if you need more calories you can add cooked rice to this dish.
If you want a lower sodium meal, use lower-sodium soy sauce in this recipe.
Nutrition Analysis (approximate per serving): 320 calories, 12 g fat, 4.5 g sat fat, 1000 mg sodium, 25 g carbohydrate, 6 g fiber, 14.5 g sugar, 29.5 g protein, Vitamin D: 0%, Calcium: 8%, Iron: 23%, Potassium: 24%, Folate: 44%, Vitamin D: 145%