avec chou-fleur, champignons et parmesan
"Une version rétro avec une touche santé! Voici un plat crémeux avec du bœuf, des champignons, du chou-fleur et une croûte au parmesan! « Faible en glucides » est basé sur un calcul considérant la quantité de glucides par portion."
Allergens
Tags
Bœuf haché
250 g
Chou-fleur
285 g
Chapelure italienne
4 tbsp
Parmesan, râpé grossièrement
0.25 cup
Champignons
113 g
Fromage à la crème
1 unit(s)
Oignons verts
2 unit(s)
Purée d’ail
1 tbsp
Bébés épinards
56 g
Huile
1 tbsp
Sel
0.25 tsp
Poivre
0.25 tsp
- Before starting, preheat the oven to 450°F. Wash and dry all produce.
- Bring a large pot of salted water to a boil over high.
- Meanwhile, cut cauliflower into bite-sized pieces.
- Thinly slice mushrooms.
- Thinly slice green onions.
- Heat a large non-stick pan over medium-high.
- When hot, add 1 tbsp (2 tbsp) oil, then beef, mushrooms and half the green onions.
- Cook for 3-4 min, breaking up beef into smaller pieces, until no pink remains** Season with salt and pepper.
- Meanwhile, add cauliflower to the boiling water.
- Cook for 2-3 min, stirring occasionally, until tender.
- Reserve 1/4 cup (1/2 cup) cooking water, then drain.
- Add garlic puree and spinach to the pan.
- Cook for 1-2 min, stirring often, until spinach wilts.
- Remove pan from heat, add cream cheese and reserved cooking water, then stir to combine.
- Add cauliflower. Season with salt and pepper, then stir to combine.
- To an 8x8-inch baking dish, transfer beef and cauliflower mixture (use a 9x13-inch baking dish for 4 servings).
- Sprinkle Italian breadcrumbs and Parmesan over top.
- Bake in the middle of the oven for 5-6 min, until cheese is golden and melted.
- Divide beef and cauliflower casserole between plates.
- Sprinkle remaining green onions over top.
580
kcal
Calories
39
g
Fat
16
g
Saturated Fat
23
g
Carbohydrate
5
g
Sugar
5
g
Dietary Fiber
37
g
Protein
115
mg
Cholesterol
940
mg
Sodium
1
g
Trans Fat
1200
mg
Potassium
250
mg
Calcium
5
mg
Iron
avec salade tiède de pommes de terre et crème sure aux oignons verts
avec mélange de légumes tièdes
