Weekly Meal Prep: Mongolian Beef & Broccoli Over Cauliflower Rice

August 18, 2016

Weekly Meal Prep:  Mongolian Beef & Broccoli Over Cauliflower Rice

My name is Erika Theisen, I am a super busy person (aren’t we all?), so I began meal prepping to help me maintain a healthy lifestyle.  If I have nothing prepared, am hungry and not at home, I am almost guaranteed not to choose the healthiest option to eat. Meal prep eliminates the possibility for me to choose an unhealthy meal or snack and eliminates the amount of times I go out to eat. I am able to maintain this lifestyle because I make sure the meals taste good and there is a wide variety to choose from.  My goal is to cook meals that don’t taste like I am on a diet or restricting myself and prepare food that someone who does not follow paleo would enjoy. Additionally, I don’t like making the same meal too often and I stick to simple recipes with fewer ingredients and ingredients that I know.

By sharing these recipes I hope people will enjoy the meals and realize eating this way is not hard, it is yummy, it does not need to be or feel restrictive… anyone can do it.


 

This Mongolian Beef recipe is delicious.  I chose to omit the rice vinegar and sesame seeds from the cauli-rice, but that is just my personal preference. Also, I have made this beef with and without arrowroot flour and both are equally good…so if you have that ingredient go for it, but if not, don’t let that be a game changer for whether you make this or not.

Mongolian Beef & Broccoli Over Cauliflower Rice

Ingredients
Cauli-Rice:

  • 1 small head cauliflower, grated
  • 1 tablespoon coconut oil
  • 1/2 medium yellow onion, finely chopped
  • 1 garlic clove, minced
  • 1/2 teaspoon Himalayan salt
  • 1/2 teaspoon freshly cracked black pepper
  • 2 tablespoons sesame seeds (I did not use)
  • 1 tablespoon unseasoned rice vinegar (I did not use)
  • 1 teaspoon toasted sesame oil

Mongolian Beef:

  • 2 tablespoons coconut oil
  • ½ medium yellow onion, diced
  • ½ cup (120 ml) coconut aminos (I use Bragg Liquid Aminos)
  • ¼ cup (60 ml) raw honey
  • 2 cloves garlic, minced
  • ½ teaspoon grated fresh ginger
  • ½ teaspoon red pepper flakes
  • pinch of Himalayan salt and freshly ground black pepper
  • 1 tablespoon arrowroot powder
  • 1 pound (455 grams) flank steak, thinly sliced against the grain
  • 1 green onion, sliced, for garnish

Instructions:

1) First, make the cauliflower rice: Cut the cauliflower into small florets and place in the bowl of your food processor. Pulse a few quick times (about 10 to 15) until it resembles the texture of rice

2) Add the coconut oil to a large skillet set over medium heat and cook the onion, garlic, sesame seeds, salt and pepper until fragrant, about 5 minutes.

3) Add riced cauliflower, rice vinegar and sesame oil and continue cooking for an additional 5-8 minutes, until cauliflower is cooked but remains a tad crunchy.

4) Kill the heat and set aside.

5) While the rice cooks, make the Mongolian beef: Heat the coconut oil in a large pan over medium heat. Add the onion and cook for 2 minutes.

6) Meanwhile, add the coconut aminos, honey, garlic, ginger, red pepper flakes and a pinch of salt and pepper to a glass measuring cup and mix with a flat whisk until well combined.

7) Pour that mixture in the pan with the onions and let it come to a boil. Add the arrowroot powder to the pan while continuously whisking until the mixture is thickened, about 2 minutes.

8) Place the steak slices in the pan with the sauce, distributing them throughout the pan so as not to overcrowd them. Simmer the meat in the sauce for 4-5 minutes, or until no red meat is apparent.

9) Once the meat has cooked through, place over cauliflower rice and top with chopped green onion.



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