Ingredients and Weight:
- 1 large head of cauliflower (about 1.5 pounds)
- 4 tablespoons olive oil
- 1 cup chopped red onion
- 3 cloves garlic, minced
- 1/2 cup chopped bell pepper (any color)
- 1 cup cooked lean ground meat (such as turkey or chicken)
- 1 cup low-fat shredded cheese (e.g., mozzarella or Cheddar)
- 1 beaten egg
- Salt and pepper to taste
Preparation Time:
- Preparation Time: 30 minutes (plus additional baking time)
- Cooking Time: 45 minutes total
Difficulty Level:
Level 3 (Moderate difficulty)
Preparation Method Steps:
- Preheat the oven to 400°F.
- Cut the cauliflower into small florets and steam until tender, then let cool.
- In a large bowl, combine the cauliflower, olive oil, red onion, garlic, and bell pepper. Season with salt and pepper.
- Transfer the mixture to a baking dish and top with the cooked ground meat and shredded cheese.
- In a small bowl, mix the beaten egg and pour over the casserole.
- Bake for 25-30 minutes or until the top is golden and the cheese is melted.
- Allow to cool slightly before serving.
Nutritional Information:
- Calories: Approx. 300 per serving (based on 8 servings)
- Fat: 15g
- Carbohydrates: 12g (low-carb friendly)
- Protein: 25g
Dish Characteristics:
- Low-carb option for those seeking a healthier dish without sacrificing flavor.
- Creamy and rich texture from the cauliflower and cheese combination.
- Versatile dish that can be customized with different meats or vegetables.
User Comments:
- "This casserole was a hit with my family! The cauliflower added a unique and delicious flavor to the dish."
- "I love how easy this recipe is to make, yet it tastes like a dish from a high-end restaurant."
- "A great low-carb option for those watching their carbs but still want something satisfying."
- "I added some chopped spinach to mine for extra nutrients and it was delicious!"
Special Precautions and Tips:
- Be sure to steam the cauliflower until tender but not overcooked, to maintain its texture and flavor.
- Adjust seasoning according to preference, adding more salt or pepper if needed.
- This casserole can be served as a main course or as a side dish depending on the other components of the meal.
