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Beef & Greens Stir Fry


A quick, whole-food dinner in about 30 minutes


This stir fry is versatile! I’ve used organic ground beef here, but a flank steak cut thinly works nicely, as would different greens like Bok choy or collard greens in place of, or even in addition to, the broccoli and spinach.


This easy-to-make, nutrient-rich beef and greens dish can easily satisfy the whole family. Here are a few more reasons you may want to add this one to your meal plan this week.


A few health benefits of this dish


Cabbage is packed with vitamins and minerals that we need each day to be healthy (1). This low-calorie vegetable, a member of the Brassicaceae family, is rich in nutrients like vitamins C and K, and fiber. Vitamin C is needed by the body to produce collagen, the protein that gives structure and flexibility to our skin, bone, muscle, and blood vessels (2). Eating cabbage helps to provide the body with vitamin C for improved skin health, better immune function, heart and bone health, and healthier hair, nails, joints, and gut tissue (3).


Beef, or red meat, is a high-quality protein source and contains higher amounts of iron than other meats like chicken and fish (4). Iron is an important part of our blood (hemoglobin) that carries oxygen through the body keeping all organs and tissues alive (5). Iron deficiency is common in America, with millions of people struggling with fatigue, lightheadedness, cold sensitivity, rapid heartbeat, or shortness of breath due to an iron deficiency (5). Eating beef helps to provide the body with iron for healthy brain growth and development in children as well as the normal functioning of cells and hormones for every individual (5).


Broccoli is a cruciferous vegetable packed with vitamins, minerals, antioxidants, and also fiber. This nutrient-dense veggie is a rich source of vitamin C and vitamin K and also provides many other nutrients like folate (vitamin B9), vitamin A, protein, and fiber (6). Vitamin K is necessary to activate proteins in the body that are responsible for blood clotting (7) (8). This is important because if our blood will not clot we could die from excessive bleeding from even a small wound or cut. Adding dark leafy greens like broccoli and kale to our dishes provides vitamin K to our diet.


Beef & Greens Stir Fry Recipe:


Ingredients:

1 pound ground beef (or use thinly sliced flank steak)

2 cups broccoli

1 small onion, chopped

2-3 garlic cloves, minced

4 medium mushrooms, sliced

2 medium scallions, chopped

3 cups cabbage, chopped

1 cup spinach

1 tbsp. tamari (soy sauce)

2 tsp. Worcestershire sauce

1 tsp. turmeric, ground

1 tbsp. extra virgin olive oil

sea salt and black pepper to taste


Instructions:
Heat the oil over medium heat in a large pan, add the garlic and onion.
Add the beef, turmeric, tamari, Worcestershire sauce, and salt and pepper, and cook until browning.
Add the mushrooms, scallions, cabbage, spinach, and broccoli, and cook for about 5-7 more minutes.
Serve on its own or with baked potato or wild rice.

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