Cauliflower Beef Casserole
Calories 423 (30% from fat)
Fat 14 gram
Saturated Fat 5 gram
Trans Fat 0 gram
Cholesterol 82 mg.
Sodium 981 mg.
Carb. 31 gram
Fiber 6 gram
Sugar 6 gram
Sugar Alcohol 0 gram
Protein 42 gram
Ingredients
20 oz. (about 2 cups) riced cauliflower
(We used two Birds Eye Riced Cauliflower Original 10 Oz. SteamFresh Bags.)
1 cup seasoned panko
2 large egg whites
1 cup fat free mozzarella cheese, shredded
buttery cooking spray
1/2 Tbsp. olive oil
1 cup onion, chopped
3 cloves (3 tsp.) garlic, minced
1 pound 93% lean ground beef
1 Tbsp. sweet paprika
1/8 tsp. black pepper, ground
1 cup pasta sauce
(We used Classico Four Cheese Pasta Sauce.)
1/2 cup reduced fat cheddar cheese, shredded and divided
This recipe is based on a classic from the 1970s. We switched out the potatoes for cauliflower and cut down on the fat. Yet it still has a deliciously rich and cheesy taste.
You can easily double this recipe and freeze servings for later. It also stores well in the refrigerator overnight. Just be sure to cover it and then bake it in the morning for a tasty hot dish.
1. Prepare riced cauliflower according to package instructions. We heated the Birds Eye bags in the microwave for 4 minutes each.
2. Put the cauliflower in a mixing bowl. Add the panko, egg whites and mozzarella cheese. Mix them together.
3. Lightly coat an 8x8 baking dish with buttery cooking spray.
4. Put the cauliflower mixture into the baking dish and press flat.
5. Make five indentations. Set the pan aside.
6. Prepare the remaining ingredients and have them ready.
7. Heat a nonstick pan over medium-high heat. Add the olive oil, onion and garlic cloves. Saute for 2 minutes.
8. Add the ground beef to the pan and use a spatula to break it up into pieces. Then stir in the paprika, pepper and pasta sauce. Continue cooking and browning for about 2 minutes.
9. Divide half the cheddar cheese between the indentations.
10. Put about 1/2 a cup of the beef into each indentation.
11. Cover with the remaining cheddar cheese.
12. Preheat oven to 350 degrees Fahrenheit.
13. Bake the dish for 30 minutes. If you want to finish it off and ensure the top is browned, increase heat to broil for approximately one minute. Watch it closely; don't leave it in for too long, or it will burn.
14. Divide into four servings and enjoy.
Yield: 4 Servings
