how to create an Keto Ground Beef Casserole
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Olive oil spray for pan
2 lb. extra lean ground beef (93% lean)
1 teaspoon fine sea salt
¼ teaspoon black pepper
2 teaspoons garlic powder
1 teaspoon onion powder
¼ teaspoon cayenne pepper
4 oz reduced-fat cream cheese cubed
1 cup shredded cheddar divided
2 tablespoons chopped parsley for garnish
Preheat your oven to 400 degrees F. Lightly spray a 2-quart casserole dish with olive oil and set it aside.
Heat a large nonstick skillet over medium-high heat. Lightly spray it with olive oil.
Add the ground beef to the skillet. Cook, stirring and breaking up the meat into small pieces, until the meat is no longer raw, about 5 minutes. Drain the beef and return it to the skillet.
Reduce the heat to medium. Mix the salt, pepper, garlic powder, onion powder and cayenne into the beef, then slowly and patiently mix in the cream cheese until fully melted and incorporated.
Turn the heat off, and mix ½ cup of the shredded cheddar into the beef mixture.
Transfer the mixture to the prepared 2-quart casserole dish. Sprinkle the remaining ½ cup cheddar on top.
Bake the casserole until the cheese is melted, about 10 minutes. Garnish with parsley and serve.
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When initially browning the ground beef, it’s OK if it remains a bit pink. After all, it will finish cooking in the oven. And leaving it a bit pink in the first stage of cooking will help it remain nice and juicy.
I use extra lean ground beef, reduced-fat cream cheese, and a relatively small amount of shredded cheddar, with excellent, tasty, and creamy results. However, if you wish, by all means, use full-fat ingredients! The casserole will be even better with those.
NUTRITION PER SERVING
Calories: 265kcal | Carbohydrates: 2g | Protein: 28g | Fat: 15g | Saturated Fat: 5g | Sodium: 372mg | Fiber: 0.1g | Sugar: 0.1g
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