Crunchy Protein Packed Cauliflower – the best festive dish!
Looking for the best festive and healthy dish? One you can be proud of making? Take the leap and try this Crunchy Protein Packed Cauliflower recipe! High in protein, low carbs and low calories. Served warm, with a creamy tomato sauce. This dish will keep you busy and merry for a long long time.
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Protein Packed Cauliflower
Ingredients
- ½ kg lean ground beef
- 1 medium cauliflower
- 1 tsp olive oil
- 3 egg whites
- ⅓ cups grind oats
- ¼ cup panko breadcrumbs
- 100 gr no sugar tomato paste
- 1 chopped white onion
- 4 cloves chopped garlic
- 10 springs chopped parsley
- 1⅓ tsp cinnamon
- 3 cup water
- ground black pepper to taste
- salt to taste
Instructions
- Grind oats to flour.
- Chop the onions, parsley and garlic.
Prepare the cauliflower:
- Seperate cauliflower to florets.
- In a pot, put 2 cups of water, bring to a boil while the pot is covered with a lid.
- Place the florets in the pot, facing down for 5 mins, remove from stove and keep covered for 5 more mins.
Prepare the meat mixture:
- Mix together the meat, half of the chopped parsley, half of the chopped garlic, 1 egg white, 1/3 tsp cinnamon, pepper and plenty of salt.
Fill florets with the meat mixture, start from the base and continue to fill spaces between florets. (press a bit with your hands to create a perfect meatball)
Prepare ingredients for crust:
- In 3 separate plates place the oats, 2 egg whites and panko breadcrumbs (about 6 tbsp).
- dip all florets in oats, then dip in the eggs, last cover with breadcrumbs.
- preheat oven to 350°F (180°C), place florets in the oven for 50 minutes.
Prepare the sauce:
- heat 1 tsp olive oil.
- add the onion and the remaining garlic, mix for 2 mins
- add the tomato paste, 1 tsp cinnamon, salt and pepper, 1 cup water and mix gently for 3 mins
- add the parsley and remove form stove.