Baked broccoli tastes so good, top with with cheese it’s heavenly. And it’s inside a bowl made of meat.
TOOLS and GADGETS
- Food Processor, it cuts the prep time to mere minutes
- Hand Grater, if don't have a processor
- Mixing Bowls
TIPS and SUBSTITUTIONS
- I used 20 percent fat. I believe it’s quite suitable for Keto followers without being too greasy or too high in cholesterol and calories. I tried it with higher fat contents it works well since baked in the oven. At leaner percentages meat bowls get too dry, no amount of cheese can save them.
- 80/20 is also ideal that your bowls will keep their shapes better.
- You can use other low carb veggies also, spinach, zucchini, chards etc work really really well. I strongly advise you also try chards
- Flaxseed Flour can be replaced with same amount of oat fiber, ground chia seeds (add 2 tbs of water)
- You can completely omit flaxseed, make sure you drain the onion completely so that your mixture is shapeable
- You also can skip tomato paste, it adds color and zest though.
KETO Broccoli Meat Bowls
Category
Main Dish
Servings
5-6
Prep Time
15 Minutes
Cook Time
40 Minutes
Net Carbs
2g
Calories
300
Fancy way to serve broccoli and meatballs, perfectly keto and kids approved
Ingredients
- 1 lb ground beef (80/20)
- 1/2 medium onion
- 1/2 cup ground flaxseed
- 1 cup fresh parsley
- 1 ts tomato paste
- 1 egg
- 2 cups Fresh or frozen broccoli, thawed and chopped
- Salt and Pepper to taste
- 1 Cup Shredded Mozzarella
Directions
- Quarter half an onion and add it to the food processor, process until coarsely shredded(about 10 seconds)
- Add fresh parsley leaves and prices for 5 more seconds
- Add in meat, flax seed, egg, tomato paste, salt and pepper. Start the processor and run it until the mixture resembles a dough , about a minute
- If you dont have a food processor, grate Onion and mince parsley leaves
- Add in meat, flax seed, egg, tomato paste, salt and pepper. Mix it well by kneading for a few minutes
- Preheat oven to 400
- Grease your hands, Take tennis ball sized pieces from the meat mixture, shape it into a ball
- Make a well with your finger and enlarge the well so that the bottom and sides are about 1/4 inch thin
- Line the bowls on a cookie sheet, no need to grease the cookie sheet
- Dice broccoli and fill the meat bowls evenly
- Bake 30 minutes in the oven
- Top with mozzarella cheese or any semi soft cheese you choose
- Transfer back to oven and bake another 5 minutes until the cheese melted and slightly browned
- Sprinkle with crushed red peppers and serve hot
I used venison and it was delish! I’ll reduce the amount of parsley next time. I’m also going to try this method with ground chicken and swap out some herbs for a change of pace. Thanks for the recipe idea!
Can you freeze this before or after baking?
This makes the fourth time I have made this recipe and I think it’s very good and I enjoy it very much.
This is my third time to make these they’re very good and filling and don’t take too long to make.
Made Broccoli Meat Bowl for first time this week, had a little trouble making the little bowls it took longer than expected. Well worth the effort they are delicious and I will be making them often.
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