Try this scrumptious and nutritious beef and cauliflower rice casserole recipe. It’s a comforting basic that we’ve filled with much more goodness.
Beef is a basic keto staple and for a great cause. Beef is excessive in protein, and since it’s labeled as purple meat, it comprises good ranges of iron within the heme type, that means it’s simply absorbed into the physique. Iron is a vital mineral because it helps carry oxygen from the lungs to the entire physique, together with our muscular tissues, to assist them develop and stay robust.
This recipe requires floor beef. To extend the well being advantages, select grass-fed beef, which is extensively thought-about to include extra wholesome vitamins.
Add in some creamy goodness with beneficiant quantities of cream cheese, cheddar, and mozzarella. Other than tasting scrumptious, cheese is low in carbs and comprises good quantities of fats, protein, and calcium. Be at liberty to substitute in no matter cheese you need; nonetheless, notice that this may increasingly alter the dietary profile of the dish if you’re strictly counting macros.
Cauliflower has a refined taste, making it a wonderful carbohydrate substitute for this casserole. It’s additionally jam-packed with fiber and water, making it a great veggie choice for wholesome digestion. Rising your consumption of fiber-rich meals has additionally been linked with weight reduction, lowered levels of cholesterol, and might even make it easier to stay longer.
Don’t neglect to high with contemporary parsley earlier than serving!
Yields 4 servings of Keto Creamy Beef & Rice Casserole
The Preparation
- 16 ounce floor beef
- 1 medium onion, minced
- 3 ounce cream cheese
- 1/2 cup beef broth
- 1/2 cup heavy whipping cream
- 1 tablespoon butter
- 1 teaspoon garlic powder
- 1 tablespoon tomato paste
- 10 ounce cauliflower, riced
- 1/2 cup shredded cheddar cheese
- 1/2 cup shredded mozzarella cheese
- 2 tablespoon contemporary parsley, chopped
- 1/2 teaspoon crushed purple pepper flakes
The Execution
1. Measure out and put together all of the substances. Rinse and put the cauliflower in a meals processor to rice it.
2. Add butter and floor beef to a frying pan. Fry over medium to excessive warmth till the meat begins to brown.
3. Add the minced onion to the frying pan with the meat and stir to mix.
4. Add the cream cheese to the pan with the meat broth, heavy whipping cream, garlic powder, and tomato paste.
5. In a microwave protected bowl, add the riced cauliflower with some water. Put within the microwave for five minutes, this steams the cauliflower. Watch and add extra water as wanted.
6. Add the cauliflower rice to the pan and stir to mix nicely.
7. Let this cook dinner for six – 8 minutes on low to medium warmth whereas all of the juices get absorbed by the meat.
8. Add the cheddar and mozzarella cheese on high. Cowl with a lid and let cook dinner till the cheese has melted.
9. Serve instantly with parsley and crushed purple pepper flakes.
This makes a complete of 4 servings of Keto Creamy Beef & Rice Casserole . Every serving comes out to be 629 energy, 52.4g fats, 6.8g web carbs, and 31.1g protein.
| NUTRITION | CALORIES | FAT | CARBS | FIBER | NET CARBS | PROTEIN |
| 16.00 ounce floor beef | 1152 | 90.7 | 0 | 0 | 0 | 77.9 |
| 1.00 medium onion | 38 | 0.1 | 8.8 | 1.6 | 7.2 | 1.3 |
| 3.00 ounce cream cheese | 291 | 28.9 | 3.5 | 0 | 3.5 | 5.2 |
| 0.50 cup beef broth | 20 | 0.6 | 0 | 0 | 0 | 3.3 |
| 0.50 cup heavy whipping cream | 405 | 42.9 | 3.3 | 0 | 3.3 | 3.4 |
| 1.00 tablespoon butter | 102 | 11.5 | 0 | 0 | 0 | 0.1 |
| 1.00 teaspoon garlic powder | 10 | 0 | 2.3 | 0.3 | 2 | 0.5 |
| 1.00 tablespoon tomato paste | 13 | 0.1 | 3.1 | 0.7 | 2.4 | 0.7 |
| 10.00 ounce cauliflower | 65 | 1.4 | 11.6 | 6.5 | 5.1 | 5.1 |
| 0.50 cup cheddar cheese | 247 | 20.4 | 1.9 | 0 | 1.9 | 14 |
| 0.50 cup mozzarella cheese | 168 | 12.5 | 1.2 | 0 | 1.2 | 12.4 |
| 2.00 tablespoon contemporary parsley | 3 | 0.1 | 0.5 | 0.3 | 0.2 | 0.2 |
| 0.50 teaspoon crushed purple pepper flakes | 3 | 0.2 | 0.5 | 0.2 | 0.3 | 0.1 |
| Totals | 2517 | 209.5 | 36.7 | 9.6 | 27.1 | 124.3 |
| Per Serving (/4) | 629 | 52.4 | 9.2 | 2.4 | 6.8 | 31.1 |
Keto Creamy Beef & Rice Casserole
The Preparation
- 16 ounce floor beef
- 1 medium onion, minced
- 3 ounce cream cheese
- 1/2 cup beef broth
- 1/2 cup heavy whipping cream
- 1 tablespoon butter
- 1 teaspoon garlic powder
- 1 tablespoon tomato paste
- 10 ounce cauliflower, riced
- 1/2 cup shredded cheddar cheese
- 1/2 cup shredded mozzarella cheese
- 2 tablespoon contemporary parsley, chopped
- 1/2 teaspoon crushed purple pepper flakes
The Execution
- Measure out and put together all of the substances. Rinse and put the cauliflower in a meals processor to rice it.
- Add butter and floor beef to a frying pan. Fry over medium to excessive warmth till the meat begins to brown.
- Add the minced onion to the frying pan with the meat and stir to mix.
- Add the cream cheese to the pan with the meat broth, heavy whipping cream, garlic powder, and tomato paste.
- In a microwave protected bowl, add the riced cauliflower with some water. Put within the microwave for five minutes, this steams the cauliflower. Watch and add extra water as wanted.
- Add the cauliflower rice to the pan and stir to mix nicely.
- Let this cook dinner for six – 8 minutes on low to medium warmth whereas all of the juices get absorbed by the meat.
- Add the cheddar and mozzarella cheese on high. Cowl with a lid and let cook dinner till the cheese has melted.
- Serve instantly with parsley and crushed purple pepper flakes.
Notes
This makes a complete of 4 servings of Keto Creamy Beef & Rice Casserole . Every serving comes out to be 629 energy, 52.4g fats, 6.8g web carbs, and 31.1g protein.
3.1
Copyright 2017 | Dominated.Me
