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
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