Serves :1
INGREDIENTS:
- 1 cup cauliflower florets
- 4 oz. beef meatballs (see separate recipe)
- 1 tsp almond flour
- Salt and pepper, to taste
- 1 egg, beaten
- 1/2 cup Yogurt Dressing
- 1/4 cup chicken broth
- 2 tbsp grated low-fat cheddar cheese
INSTRUCTIONS:
- PREPARE CAULIFLOWER: Cook cauliflower florets in boiling water for about 5 minutes until tender. Drain and set aside.
- PREPARE MEATBALLS: Follow the instructions for making beef meatballs from the separate recipe.
- MAKE SAUCE: In a saucepan, combine chicken broth, almond flour, salt, and pepper. Stir with a whisk until the mixture is smooth. Bring it to a boil over medium-high heat, stirring constantly. Remove from heat.
- COMBINE SAUCE AND INGREDIENTS: Add Yogurt Dressing and beaten egg to the sauce, stirring until well combined. Add the sauce to the cooked cauliflower, and gently stir until all ingredients are coated.
- ASSEMBLE CASSEROLE: Grease a small casserole dish with coconut oil. Transfer the cauliflower and meatballs mixture to the dish, spreading it evenly.
- ADD CHEESE: Sprinkle the grated low-fat cheddar cheese over the top of the casserole.
- BAKE: Place the casserole dish in the preheated oven at 400°F (200°C) and bake for about 50 minutes or until the mixture bubbles at the edges, and the cheese begins to brown.
- SERVE: Remove the casserole from the oven and let it cool for 5 minutes before serving. Enjoy this delicious and healthy dish with a large Fiber Loaded Salad with Italian Dressing.
ALLERGIES:
SF (Shellfish-Free)
GF (Gluten-Free)
Nutrition Facts:
| Nutrition Facts | Amount per Serving | % Daily Value |
|---|---|---|
| Calories | 405calories | |
| Calories from Fat | 145g | |
| Total Fat | 16.1g | 25% |
| Saturated Fat | 6.5g | 32% |
| Cholesterol | 277mg | 92% |
| Sodium | 745mg | 31% |
| Potassium | 976mg | 28% |
| Total Carbohydrates | 10.8g | 4% |
| Dietary Fiber | 2.3g | 9% |
| Sugars | 6.9g | |
| Protein | 51.6g | |
| Vitamin A | 21% | |
| Vitamin C | 64% | |
| Calcium | 28% | |
| Iron | 127% |
Here are some variations of the cauliflower and beef meatball casserole:
- Mediterranean Twist: Add some chopped Kalamata olives, sun-dried tomatoes, and crumbled feta cheese to the casserole before baking. Sprinkle with dried oregano and drizzle with extra virgin olive oil for a Mediterranean-inspired flavor.
- Spicy Kick: Mix in some chopped jalapenos or red pepper flakes to the sauce for a spicy version. You can also add a dash of hot sauce for an extra kick.
- Cheesy Bacon Delight: Fry some bacon until crispy and crumble it over the casserole before baking. You can also mix in some shredded cheddar cheese into the sauce for an extra cheesy taste.
- Curry Flavor: Add a tablespoon of curry powder to the sauce for a flavorful curry twist. You can also toss in some peas and carrots for additional color and taste.
- Asian Fusion: Replace the yogurt dressing with coconut milk and add a tablespoon of red curry paste to the sauce. Mix in some chopped cilantro and top with toasted sesame seeds before serving.
- Veggie Powerhouse: Mix in other vegetables like sliced bell peppers, zucchini, or broccoli florets along with the cauliflower for a nutritious and colorful casserole.
- Italian Herb Infusion: Instead of plain almond flour, use almond flour mixed with dried Italian herbs like basil, oregano, and thyme to give the casserole an Italian twist.
- Creamy Mushroom: Sauté some sliced mushrooms in a separate pan until tender and add them to the casserole along with the cauliflower. Use mushroom broth instead of chicken broth for added flavor.
- Lemon Herb: Add the zest and juice of a lemon to the sauce for a refreshing citrus taste. Mix in some chopped fresh herbs like parsley and dill for a burst of freshness.
- Mexican Fiesta: Use taco seasoning instead of salt and pepper for a Tex-Mex flavor. Top the casserole with sliced avocado, diced tomatoes, and a dollop of sour cream before serving.
