Kamis, 20 Juni 2019

Keto Italian Ground Beef Casserole

This Keto-friendly Italian Ground Beef Casserole Recipe makes a meal even the kids will love! It’s suitable for low-carb, ketogenic, Atkins, diabetic, LC/HF, and Banting diets. This casserole is a grown-up version of Beef-a-roni!

This recipe is a grown-up and carbed-down version of the stuff you get in a can. A garlic infused tomato sauce is stirred into ground beef and onions. Oregano and basil add that Italian flavor we love in our red sauces. Cauliflower stands in for carb-laden pasta. It’s all topped off with melted cheese goodness.

I resisted the urge to top this baby off with some sort of upscale Italian cheese. Nope, what this casserole needed was a basic cheddar or cheddar blend. It’s all about being kid-friendly.

In this Keto-Friendly Ground Beef Italian Casserole Recipe, I melt the cheese under the broiler. Everything else is already completely cooked, so there’s no need for a long baking time. Just a few minutes under the broiler and the cheese turns into that melted goodness we all crave.

This recipe is a frugal, quick meal that everyone will love. Enjoy!


Ingredients:


  • 1 pound cauliflower chopped
  • 1 pound ground beef
  • 4 ounces white onion diced
  • 2 cloves garlic crushed
  • 15 ounces tomato sauce
  • 1 teaspoon dried basil
  • 1/2 teaspoon dried oregano
  • 1/8 teaspoon red pepper flakes
  • 1 teaspoon sea salt (or to taste)
  • 1/4 teaspoon black pepper freshly ground
  • 1 1/2 cup cheddar or Mexican blend cheese finely shredded, quantity divided


Instructions:


  1. Spray an 8" X 8" baking dish with a non-stick spray.
  2. Place 1 1/2-2 inches of water in the lower part of a steamer. Bring water to a simmer. Place cauliflower in the upper part of the steamer, cover, and fit the upper part of the steamer over the simmering water. Steam cauliflower until tender--about 10-12 minutes.
  3. Meanwhile, heat a large skillet over medium-high heat. Add ground beef, breaking it into small pieces with a spoon. Sprinkle with salt and pepper. Cook, stirring occasionally, until the outside of the beef is browned. Drain if desired.
  4. Add onions to the skillet. Continue cooking, stirring occasionally, until the meat is cooked through and the onions are tender. Turn heat to medium. Stir in garlic and cook for 1 minute.
  5. Stir in the tomato sauce. Add the basil, oregano, red pepper flakes, salt, and pepper.
  6. Bring mixture to a simmer, stirring frequently. When mixture comes to a simmer, stir in reserved cauliflower and 1/2 cup of the cheese.
  7. When cheese has melted and cauliflower has reheated, taste and adjust seasoning. Transfer the mixture to the prepared 8 X 8 baking dish. Sprinkle the remaining cup of cheese over the top.
  8. Place rack about 8 inches below heat element in oven. Preheat broiler. (If pan is not broiler-safe, set oven to 425ยบ Fahrenheit.) Place the casserole under the broiler (or in preheated oven if using the non-broiler option) until cheese has melted as desired. Allow to cool slightly before serving.