Made by Alessandro Cipriano
Save time and prepare this easy keto recipe. The preparation of the Keto Farmer Casserole is ready in no time. The vegetables are interchangeable and can be combined with many other ingredients. I prefer to use only green vegetables such as broccoli, courgette, kale, spinach, etc. Vegetables that are more suitable for the ketogenic diet.
Since I started the ketogenic and low-carb diet combined with intermittent fasting with the 16:8 method a good six months ago, the pounds started shedding, I feel fresher and more energetic than ever before.
This casserole can be divided into several portions so that you can still eat it on the days after, the so-called Meal-Prep. It makes the keto diet a little easier.
prep time: 25 MINUTES
cook time: 50 MINUTES
total time: 1 HOUR 15 MINUTES
For 6 Persons
- 600 g minced beef
- 2 large onion, chopped
- 3 cloves of garlic, sliced
- 100 g dried tomatoes, cut into strips
- Sunflower oil for frying
- Salt and ground pepper
- 1 large broccoli
- 3 large courgettes cut into slices
- 230 g mushrooms, Champignons de Paris, sliced
- Olive oil for steaming
- 60 g cheddar cheese, grated
- 100 g mozzarella, grated
- 1 bunch chives, chopped, as garnish
- 4 large eggs
- 4 tbsp parmesan, grated
- 2 dl coconut milk, unsweetened
- Nutmeg, grated
Heat the sunflower oil in a frying pan, I like to use the wok. Add half of the chopped onions and the garlic. Now add the minced meat. Fry well and season with salt and pepper. Then add the sliced dried tomatoes and continue to fry. Season to taste and remove the meat from the pan. Set the meat aside.
Preheat the oven to 180 degrees.
Wash the broccoli and divide into small florets, then blanch briefly in boiling salted water. Be careful not to overcook. Cool immediately. Season the broccoli with salt and pepper and a little olive oil. Set aside.
Wash the courgettes and cut them into not too thin slices. Heat some olive oil in a pan, add some chopped onions, sauté until glassy. Now add the courgette slices. Sauté well and season with salt and pepper. Remove from the pan and set aside. Then add the remaining onions to the frying pan with a little olive oil. Now lastly, sauté the sliced mushrooms briefly and hot, also season with salt and pepper.
For the glaze, take the eggs, coconut milk, salt and pepper, nutmeg and the Parmesan, put the ingredients in a blender, I always use the Nutribullet, blend everything together.
The basic ingredients for the casserole are now ready. Now you can start coating the casserole dish.
Coat the dish with a little olive oil. As the first layer, put some of the minced meat into the dish. Then add a layer of courgette slices, followed by a layer of broccoli. Now add some of the mushrooms and the cheddar cheese. Keep layering until all the ingredients are used up.
Finally, pour the glaze over the top and sprinkle with the grated mozzarella. Bake in the middle of the oven for between 45-50 minutes.
After baking, let rest for 2-3 minutes so that the liquid binds a little. Now you can portion and serve it. I serve the casserole on an Asian Sumatra plate from Butlers.