Cauliflower Bomb
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You'll also find this recipe in our Keto & Spice Cookbook.
Servings
4
Prep Time
20 minutes
Cook Time
35-40 minutes
Author:
Keto Fitness Club
Egg Free / Nut Free
Makes 4 portions - each portion contains:
293 Calories / 7.1g Carbs / 36.2 Protein / 12.8g Fat
Including the tomato sauce, each portion contains:
316 Calories / 10.9g Carbs / 37.3g Protein / 12.9g Fat
Including the tomato sauce with mascarpone, each portion contains:
378 Calories / 11.5g Carbs / 37.g Protein / 18.9g Fat
Ingredients
600g (1 medium) Cauliflower
500g Beef Mince (we used 5% fat) - this can be swapped for any other mince
50g Shallots, finely chopped
20g Tomato Puree
2 tsp Smoked Paprika
1 tsp Garlic Powder
60g Mature Cheddar
For an extra kick, add a red chilli to the meat!
400g Tinned Chopped Tomatoes
1/2 tsp Salt
1 tsp Dried Oregano
Optional: 60g Mascarpone
The Sauce
Directions
Preheat the oven to 180°C.
Remove as many of the outer leaves from the cauliflower as you want - the leaves can be eaten so they don't have to be removed.
To ensure the cauliflower isn't too crunchy after it has been baked, it's best to steam it for 10-15 minutes first, or place in a large microwaveable bowl with a good fitting lid and add 50ml water to the bowl. Microwave on 70-80% power for 5 minutes. You want the cauliflower to be hot but not cooked.
Whilst the cauliflower is steaming, mix the meat, shallots, tomato puree and spices in a large bowl to fully combine. This can also be pulsed in a food processor.
If making the sauce, add the tin of tomatoes, seasonings, and cauliflower to a deep casserole dish. Take the meat mix and cover the cauliflower. Press firmly all around and either cover with a lid or foil to create a seal.
Bake for 25-30 minutes.
Remove the lid/foil and sprinkle the cheese over the top. Bake for a further 10 minutes or until the cheese has melted.
Lift the cauliflower and put it on a serving plate. Stir the sauce to combine all the flavours from the meat (at this stage you could use a hand blender to create a smooth sauce and even add the mascarpone to make it creamy). Enjoy!
