Cauliflower casserole with minced meat and brown rice
Rich in fiber and protein
Cauliflower casserole is a delicious and light lunch. I love it because it’s rich in protein and, thanks to the brown rice, it’s also high in fiber. What’s more, it ticks the vegetable box too, as it’s full of cauliflower. You can whip it up in 10 minutes and pop it in the oven for about 30 minutes. You can relax while it’s cooking, and then enjoy your healthy cauliflower casserole a little later. It’s perfect for lunch or even dinner.
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Cauliflower casserole
with minced meat and brown rice
Ingredients
- 1 large head of cauliflower
- 500 g minced pork (7% fat content)
- 100 g brown rice
- 1 onion
- 450 g sour cream
- 2 eggs
- 2 teaspoons dried, crumbled marjoram
- salt
- ground black pepper
- 1,5 tablespoons olive oil
- water
Instructions
- Cut the cauliflower into florets and wash them. Place them in a saucepan. Cover with water. Add salt. Cook the cauliflower for about 10 minutes until tender, but be careful not to overcook it. The florets should remain intact. Set aside.
- Cook the rice in salted water. Set aside.
- Finely chop the onion. Sauté in a tablespoon of olive oil. Add the minced meat. Season with salt and pepper and fry. When browned, pour in 1 dl of water. Allow the water to evaporate, then stir in the cooked rice.
- Take out a heatproof dish. Drizzle a little olive oil on the bottom or spread some butter. Add the cauliflower and spread it evenly. Pour the minced meat and rice mixture on top.
- Crack the eggs into a mixing bowl. Sprinkle with 1 teaspoon of salt and 2 teaspoons of crushed marjoram. Add the sour cream and mix. Pour this mixture over the minced meat and cauliflower.
- Place in a preheated oven at 180°C or 350°F (top and bottom heat and fan mode) and bake for 30 minutes.
- Tip: Serve with a little sour cream drizzled on top.
Calories and macros
1 serving
Energy: 359 calories
Protein: 26 grams
Carbohydrates: 21 grams
Fat: 19 grams
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