Tuesday, January 29, 2013

Paleo Beef and Broccoli over Cauliflower Rice





Coconut oil 1 tbsp
Sesame oil 1 tbsp (more as needed as it cooks)
A little more Sesame oil for the meat
2- 1/4 cups organic chicken broth, reduced sodium or vegetable broth
                                                                Garlic, 3 cloves
                        1 pound flank steak cut in strips or chicken breast if you do not do red meat
                                                    Lemon Juice, 1 lemon yields
                                                            Ginger Root, grated 2 tsp
                                                            Pepper, black, 2 tsp
                                                     Pepper, red or cayenne, 1/2 tsp
                                                          Broccoli, florets, 2 cup
                                            1 onion sliced in rings and then cut in half
1 red bell pepper cut in strips
Optional- 2 chopped green onion for garnish
 
1 head cauliflower, florets chopped with most of stem removed and chopped in a food processor to resemble rice

 

Directions

Heat 1 tbsp sesame oil and 1 tbsp coconut oil in a large skillet over medium heat.  Cook rice covered until tender but not mushy, stirring frequently.  About 6-10 minutes.   Place rice in a covered dish to keep warm.
 
In the same skillet with a little more oil,  season beef with pepper, saute covered until cooked through. Remove from heat, transfer beef to plate and drain skillet. set aside.

In a small bowl combine lemon juice, ginger, pepper, and red pepper flakes with 2 cups of chicken broth.
 
Reheat skillet, add more sesame oil. Add all veggies except green onion and cook until almost tender. You may need to add some or all of the remaining 1/4 cup of chicken broth as it cooks.

 Return beef to skillet and add sauce, heat through and until veggies are tender.  Add green onions
 
Serve over cauliflower rice
 
This is spicy, so you could use less cayenne or pepper and just add a dash to the adult bowls or those that like spice.
 

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