Full Meal Beef Broccoli & Mushroom Salad
Beef Broccoli & Mushroom Full Meal Salad is my healthier take on Beef & Broccoli Stir-fry,,,
What makes the Full Meal Salad so special is that it contains all the elements of a Full Meal, Protein, Fat & Carbohydrate, without the huge carbohydrate surge that comes with the typical serving of rice or noodle.
Why A Full Meal Salad?
Why not just have the Beef Broccoli & Mushroom Stir fry without the rice or noodle? Of course, you can, and if you upped the veggies even better…
Eat More Vegetables & Leafy Greens
Did you know that the average American eats vegetables including leafy greens less than 3 times a week? Less than 3 servings of health promoting vegetables and greens a week, imagine that.
Where are we getting our vitamins and minerals from? Do you think that is why so many of us are sick, overweight and have diabetes?
Benefits Of Eating Leafy Greens
Leafy Greens are great for weight loss because they are low in calories, high in fiber and rich in vitamins and minerals…
8 cups of Romaine Lettuce has only 120 calories, whereas 1 cup of Brown rice has about twice the calories…
Diabetes & Weight Loss
As you may have read, I have been working on my diet for the past 10 months and have lost 37 pounds…
Not only have I been changing my diet and losing weight, but the changes have reversed my Diabetes, my last A1C blood test came back in the normal range.
How This Salad Affected My Numbers
After eating this Beef Broccoli & Mushroom Salad, my glucose numbers were very good, around 117 after an hour or so, and in the high 90’s after two hours…
I felt hungry later in the evening, it made me think that I should add some starch next time, maybe 1/2 cup of cooked Brown rice or Quinoa per serving.
Adjust Proteins & Fat As Needed
The Full Meal Salad should be considered adjustable if you need more protein or fat add more if you need less adjust it. What I want to stress is that you keep the large portions of vegetables and leafy greens, these are going to give you the vitamins and minerals that our bodies need.
This recipe does not contain starchy carbs, that is part of the beauty for diabetics and those who are trying to keep sugars down… If you find you are too hungry without the starch, add a small amount…
Bright Line Eating
If you are following the Bright Line Eating program, this Full Meal Salad should fit your program with a minor adjustment.
You many not know this but I have not participated in a Bright Line Eating program I have gotten my information from reading and listening to Susan’s free material, her videos, website, newsletters & seminars… And, I forget exactly if natural sweeteners like molasses or honey are allowed, I think not.
I have included 1 tbsp of Molasses in this recipe, and depending on where you fall on the susceptibility scale it might be enough to set you off on a binge, so just leave it out. If you eat Soy you can substitute wheat-free Tamari Sauce if you like….
Why No Soy
A while back I ran out of Braggs Aminos, and did not have any Soy sauce, so I went without, and noticed that some of my aches and pains went away, it made me think I might be sensitive to soy, so I have been trying to live without it ever since, not an easy task since I used it on everything…
In this recipe, I wanted the Asian flavors that come from soy sauce without using it. I did a search and found recipes for making a soy sauce replacement, and most of them used Molasses, along with beef bouillon… I decided to add the Molasses and some beef broth to my recipe, then later dropped the beef broth because the recipe contained beef.
Of course, we hear of soy allergies all the time, so I would not be the first to try and avoid soy…
Molasses could be a Super Food because it contains most of the vitamins, minerals, and nutrients extracted from sugar during the refining process. Making molasses a powerhouse of concentrated vitamins and minerals, along with a little sugar. Diabetics are cautioned when eating natural sugars such as molasses, as it will raise blood sugar if you eat enough.
In my and others opinion, the added minerals and vitamins may actually help…
Molasses is high in Magnesium, and adding molasses to your diet has been seen to reduce leg cramps… As I have gotten older I find myself with more and more leg cramp episodes, but since eating more vegetables and leafy greens they have been much less…
What I Hope For You
It is my hope that this Easy Beef Broccoli & Mushroom Full Meal Salad will help you eat more vegetables and especially greens… You should know that I have plans to create additional Full Meal Salad recipes, including; Full Meal Corn Taco Salad and Tomatillo Green Chili Pork. I am working as fast as I can so please check back soon, or if you like subscribe to receive the new recipes in your inbox when they come out.
Per Full Meal Salad
788 Calories – 48g Protein – 40g Fat – 35g Net Carbs – 40g Fiber
Serves 2 Full Meal Salads or 4 Side Salads
- 1 tbsp. Garlic grated
- 1 tbsp. Ginger grated
- 4 tbsp. Apple Cider Vinegar or Rice Vinegar
- 1 tbsp. toasted Sesame oil
- 1 tbsp. dark Molasses or Tamari
- 1/4 tsp. Salt
- 1/8 tsp. ground Pepper
Beef Broccoli & Mushroom
- 8 oz. pre-cooked Beef Roast, cut into small cubes
- 1-1/2 pounds Broccoli, washed, trimmed, cut into cubes and quickly blanched
- 1 pound Romaine Lettuce, washed, trimmed, cut up and dried (salad spinner)
- 1-1/2 cups chopped Mushrooms
- 1 cup chopped Onion, white or yellow
- 2 tbsp. Olive oil, to dress the salads
- 2 tbsp. Coconut Oil, or another good cooking oil, for stir frying
- 4 tbsp. roasted Peanuts or another nut, to garnish salads
- Extra Salt, ground Pepper & Garlic Powder
- Wash, trim and cut Romaine Lettuce, dry well.
- Divide Lettuce in half and place half on each of two large plates or in two very large bowls, cover and refrigerate till needed.
- Wash, trim & cut Broccoli into small cube like pieces, bring a large pot of salty water to boil.
- Add Broccoli to boiling water, count to 10, drain hot water, rinse Broccoli under cold water to stop the cooking.
- Grate, Garlic, and Ginger measure into a small bowl and set aside.
- Measure and combine the rest of the sauce ingredients in a second small bowl, mix well, set aside.
- Peel Onion and chop into small pieces, set aside.
- Wash and chop Mushrooms to make 1 cup chopped, set aside.
- Weigh and cut pre-cooked Roast Beef into small cubes, and set aside.
- Heat a large Stir Fry pan or Wok to medium, add Coconut oil.
- When oil is hot, add grated Garlic, grated Ginger, cut Onion, and cut up Mushrooms, mix and saute’ for a few minutes.
- Add cubed Roast Beef, and saute’ for a few more minutes till Onion gets a little soft.
- Add the Broccoli, and the rest of the sauce ingredients you measured, and 2 tbsp. of Olive oil.
- Cook and stir, till meat, is hot and Broccoli is tender-crunchy.
- Salt, Pepper, and ground Garlic powder, to taste.
Divide Beef Broccoli & Mushroom in half, place each half on top of a plate of Romaine Lettuce.
There should not be a need for a dressing, but if you feel you need something more, try adding a tbsp. more vinegar per salad.
Romaine Lettuce, Broccoli, and Roast Beef can be prepped a day or two in advance, and stored in the refrigerator, till needed… Enjoy!
Let Me Know What You Think
If you have any questions or comments let me know what you think below, in the comments section… Thank you for reading… 🙂
Full Meal Salad Posts
All Full Meal Salad Posts Here…
Bright Line Eating Posts
All Bright Line Eating Posts Here…