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I love Mediterranean dishes. In fact, I devoted a whole book to Mediterranean cooking, the keto way!
This baked dish is inspired by Moussaka, one of the most beloved Greek recipes. But unlike the classic version which uses potatoes and eggplant, this one is using just one ingredient — cauliflower. I simplified the dish by creating three layers rather than multiple layers you'd usually see in a classic Moussaka.
The beef base is flavored with spices, herbs, tomatoes and red wine. I suggest you don't skip the wine as that is what gives it the ultimate umami. If you're avoiding alcohol, there will be very little left anyway as cooking and baking will remove 80 to 90% of it.
Then we've got kefalotyri cheese. Again, I recommend you don't substitute the cheese but if you have to, grated parmesan or grated Greek talagani or halloumi will work well too.
The top layer consists of cauliflower florets cut into small pieces and covered in creamy cheese béchamel sauce delicately flavored with nutmeg and bay leaf.
This low-carb casserole is perfect for meal prep and batch cooking. It freezes well and will make a satisfying keto lunch or dinner option. To reheat, pop in the oven or microwave for a few minutes and you are good to go. If frozen, let it defrost in the fridge overnight. Enjoy!
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Hands-on Overall
Serving size about 280 g/ 10 oz
Nutritional values (per serving, about 280 g/ 10 oz)
Net carbs7 grams
Protein31.4 grams
Fat47.3 grams
Calories606 kcal
Calories from carbs 5%, protein 22%, fat 73%
Total carbs10.5 gramsFiber3.4 gramsSugars4.5 gramsSaturated fat22.2 gramsSodium800 mg(35% RDA)Magnesium53 mg(13% RDA)Potassium792 mg(40% EMR)
Ingredients (makes 8 servings)
Beef filling:
- 2 tbsp ghee or extra virgin olive oil (30 ml)
- 1 medium red onion, diced (100 g/ 3.5 oz)
- 4 cloves garlic, minced
- 2 medium celery sticks, dliced (80 g/ 2.8 oz)
- 1 kg ground beef (2.2 lb)
- 1 tsp ground cinnamon
- 1/4 tsp ground cloves
- 1 tbsp dried oregano
- 3 bay leaves
- 1 large can tomatoes (400 g/ 14.2 oz)
- 1 1/2 tsp sea salt
- 1 tsp ground black pepper
- 1/2 cup dry red wine (120 ml/ 4 flo oz)
- 1 cup grated Greek kefalotyri cheese or parmesan cheese (120 g/ 4.2 oz)
Topping:
- 1 medium cauliflower, cut into florets (600 g/ 1.3 lb)
- 1 cup heavy whipping cream (240 ml/ 8 fl oz)
- 3 large egg yolks
- 1/2 tsp ground nutmeg
- 1 bay leaf
- 1/2 cup grated parmesan cheese (45 g/ 1.6 oz)
- pinch of sea salt
Instructions
- Prepare the beef filling. Dice the onion, mince the garlic, and chop the celery.
- Heat a large pan greased with ghee or olive oil over a medium-high heat. Add the onion and cook until fragrant, for about 5 minutes. Add the garlic and celery. Cook for 3 to 5 minutes, stirring occasionally.
- Add the beef and break into small pieces using a spatula. Cook until opaque and lightly browned, for about 10 minutes.
- Add the cinnamon, cloves, oregano, bay leaves, tomatoes, salt, pepper and dry red wine. Bring to a simmer and cook for another 8 to 10 minutes. When done, set aside. Remove the bay leaves just before it's ready to assemble.
- While the beef is cooking, cut the cauliflower in small florets. Place in a steamer pot and cook until tender, for 8 to 12 minutes. Remove the lid and let the steam escape. Set aside.
- To make the béchamel cheese topping, place the heavy whipping cream in a saucepan. Add egg yolks, nutmeg, bay leaf and a pinch of salt. Whisk until fully combine and then gently heat up while stirring to prevent the yolks from curdling. Once the mixture is hot and starts to thicken, add the grated cheese and stir in. Cover with a lid and set aside for 10 minutes to let the bay leaf infuse the béchamel. (Note: if it does curdle, use a stick blender to make it smooth again.)
- When ready to assemble, preheat the oven to 170 °C/ 340 °F (fan assisted), or 190 °C/ 375 °F (conventional). To the bottom of a large deep casserole dish add the prepared beef.
- Top with half of the grated Greek kefalotyri cheese (or use parmesan cheese).
- Add the cooked cauliflower florets. If they are too big, chop to smaller pieces.
- Remove the bay leaf from the béchamel sauce and evenly pour the sauce over the cauliflower. Top with the remaining kefalotyri cheese (or parmesan cheese).
- Place in the oven and bake for about 30 minutes, rotating the dish halfway to ensure even browning.
- When done, remove from the oven and let it cool down for a few minutes before serving.
- Eat warm. This casserole can be stored in the fridge for up to 4 days, or frozen for up to 3 months.
Ingredient nutritional breakdown (per serving, about 280 g/ 10 oz)
| Net carbs | Protein | Fat | Calories |
|---|
| Ghee, clarified butter |
| 0 g | 0 g | 3.8 g | 34 kcal |
| Onion, red, fresh |
| 0.8 g | 0.2 g | 0 g | 5 kcal |
| Garlic, fresh |
| 0.5 g | 0.1 g | 0 g | 2 kcal |
| Celery stalk, fresh |
| 0.1 g | 0.1 g | 0 g | 2 kcal |
| Beef, minced (ground), raw, grass-fed |
| 0 g | 21.5 g | 25 g | 318 kcal |
| Cinnamon, spices |
| 0.1 g | 0 g | 0 g | 1 kcal |
| Cloves, spices |
| 0 g | 0 g | 0 g | 0 kcal |
| Oregano, dried |
| 0.2 g | 0.1 g | 0 g | 2 kcal |
| Bay leaf, dried |
| 0.1 g | 0 g | 0 g | 0 kcal |
| Tomatoes, canned (unsweetened) |
| 0.8 g | 0.4 g | 0.1 g | 8 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0.1 g | 0 g | 0 g | 1 kcal |
| Wine, red, dry |
| 0.4 g | 0 g | 0 g | 12 kcal |
| Kefalotyri, Greek cheese |
| 0.5 g | 4 g | 3.5 g | 50 kcal |
| Cauliflower, fresh |
| 2.2 g | 1.4 g | 0.2 g | 19 kcal |
| Cream, heavy whipping, pouring, full-fat (30-40% fat) |
| 0.8 g | 0.6 g | 11.4 g | 110 kcal |
| Egg yolk, fresh |
| 0.2 g | 1 g | 1.7 g | 21 kcal |
| Nutmeg, spices |
| 0 g | 0 g | 0 g | 1 kcal |
| Bay leaf, dried |
| 0 g | 0 g | 0 g | 0 kcal |
| Parmesan cheese |
| 0.2 g | 2 g | 1.5 g | 22 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Total per serving, about 280 g/ 10 oz |
| 7 g | 31.4 g | 47.3 g | 606 kcal |
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