Keto Beef, Broccoli and Cheese Casserole
Summary:
Like a cantankerous between a cheeseburger and a lasagna, this comforting keto casserole has a rich and cheesy lycopersicon esculentum meat sauce with juicy bites of tender broccoli.
- 1 pound actress lean basis beef (Note one)
- 14-ounce tin
tomato plant sauce - 6 cups small broccoli florets (Note 2)
- one.75 cups shredded cheddar cheese (Note iii)
- 1/iv cup finely grated parmesan cheese (Notation four)
- ane big stalk celery, finely chopped
- 1.v teaspoons table table salt
- ane teaspoon
garlic pulverization - 1/four teaspoon
footing cayenne
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Prepare: Preheat oven to 375 F. Cut any broccoli florets larger than 2 inches into smaller pieces, and add all broccoli to large microwave-safe bowl. Embrace and microwave until tender, well-nigh v minutes. Let them drain and steam out on paper towels (Note five).
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Brand Beef-Tomato Mixture: If wet, pat ground beef dry with newspaper towels. Add beef to big pan over medium rut. Crumbling beef with stiff utensil, cook until browned, virtually five minutes. Keeping everything in pan, stir in tomato sauce, celery, salt, garlic pulverization, and cayenne. Simmer for at least 10 minutes to thicken sauce (Notation 5), stirring occasionally. Turn off heat and let moisture steam out.
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Gather Casserole: Direct in
8×8 inch blistering dish (Note half-dozen), add broccoli, beef-tomato mixture, and one-half of cheddar cheese, carefully stirring together until well-mixed. Evenly top with remaining cheddar cheese. Sprinkle parmesan cheese on top. -
Bake & Cool: Broil uncovered at 375 F until casserole begins bubbling upward sides and starts to brown on peak, about twenty minutes. Permit balance for about ten minutes earlier cutting into it. Serve (Notation vii).
| Calories 370 (45% from fatty) | |
| Total Fatty 19g | 29% |
| Saturated Fat 11g | 53% |
| Cholesterol 111mg | 37% |
| Sodium 1290mg | 54% |
| Net Carb v.5g | |
| Total Carb 9.5g | three% |
| Dietary Cobweb 4g | 15% |
| Sugars 5.5g | |
| Protein 37g |
NOTES & TIPS
(i) Ground Beef. I utilize actress lean ground beef (xc to 95% lean) to minimize calories and avoid an overly greasy casserole. If you lot use a fattier cutting, you may want to bleed some of the grease after browning the meat. If you lot don't have beef, ground turkey is a good substitute.
(2) Broccoli Florets. About 12 ounces raw weight. Y'all can cut florets from a head of broccoli, or you tin can buy a bag of pre-cut florets located in the refrigerated produce section of many U.S. grocery stores. I recommend cutting the florets into smaller pieces (no larger than two inches) so that they melt quickly and are more likely to exist evenly distributed in the casserole. I use fresh florets, but frozen should be fine — you may need to cook them longer in the microwave and thoroughly drain to remove moisture.
(3) Cheddar Cheese. I like the bright yellow colour that cheddar brings to this goulash, but you lot tin can substitute with any kind of shredded soft cheese that melts easily.
(iv) Parmesan Cheese. This is finely grated parmesan that has a sandy or almost powdery texture (not shredded), available in pre-grated bags in the refrigerated department of U.S. grocery stores. This can exist substituted with like cheeses like pecorino romano or asiago.
(5) Moisture Command. To avoid catastrophe up with a watery casserole, cook the broccoli and let it steam out before adding information technology to the goulash dish. The same goes for the ground beef and tomato sauce; the meat sauce should be simmered until information technology's nice and thick, then cooled a bit to let the steam escape. These steps will ensure a thick and flavorful casserole that holds together well.
(6) Baking Dish. I use a drinking glass 8×8-inch blistering dish and do non grease or line. If you use a metal pan, your baking time may be different from mine since glass transfers oestrus differently than metal.
(7) Serving / Leftovers. This recipe yields 1 eight×viii inch casserole, which is divided into four servings. Each serving is a dinner-sized portion, and can exist topped with sour cream or avocado. Enjoy information technology alongside other dishes like garlic roasted mushrooms, creamed spinach, or cauliflower mac-and-cheese. Leftovers can be stored in an airtight container in the fridge for up to 2 days. They reheat well in the microwave and in the oven.
Source: https://www.savorytooth.com/keto-casserole/
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