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Keto Hamburger Helper

Servings: 4


INGREDIENTS

  • Meat sauce
  • 454 g (1 pound) lean ground beef
  • 27 g (2 tbsp) olive oil, avocado oil, or bacon grease
  • 50 g (5 tbsp) onion- diced into small pieces
  • 9 g (1 tbsp) garlic cloves - minced
  • 6 g (1 teaspoon) salt - ground fine
  • 1 g (½ teaspoon) black pepper
  • 10 g (2 teaspoons) Frank’s Red Hot sauce
  • 5 g (1 teaspoon) Dijon mustard - smooth
  • 2 g (2 teaspoons) smoked paprika
  • 240 g (1 cup) chicken or beef broth
  • Other
  • 240 g (2 cups) cauliflower small buds, firmly packed – about 1 inch or 2.5 cm pieces
  • 118 g (½ cup) plain full fat Greek yogurt
  • 100 g (1 cup) sharp cheddar cheese - grated
  • OPTIONAL: 12 g (¼ cup) chopped chives – cut for garnish
  • OPTIONAL: 2 g (½ tsp) glucomannan – use as a thickener

DIRECTIONS

  • 1.   Heat a Dutch oven or a large skillet, set over medium-low heat. When the pan is hot, add the oil and onion, cook until the onion are translucent and just started to turn golden

  • 2.   Add the garlic, toss and cook until fragrant, about 30 seconds

  • 3.   Make a clearing in the center by pushing the onions and garlic to the perimeter of the skillet. Turn up the heat to medium-high. Place the ground beef into the center of the skillet. Using a spatula, break the ground beef clumps into small pieces. Continue to brown. Flip and brown the other side and stir in the onion and garlic. Season with salt and pepper, tossing to combine. Continue stirring periodically, until the ground beef is cooked all the way through, about 6- 8 minutes

  • 4.   Sprinkle the hot sauce over the meat, and add the Dijon mustard and smoked paprika. Stir to combine. Pour in the broth and stir. Scrape the fond that may be stuck to the bottom of the skillet. Add the cauliflower chunks, toss to combine and cover with lid

  • 5.   Heat until the liquid begins to have a light boil. Cook until the cauliflower is fork tender, about 5 minutes

  • 6.   Test cauliflower before remove the pan from the heat

  • 7.   Add the Greek yogurt and the cheddar cheese. Stir until the cheese is melted and everything is creamy and well combined. If desired, add the glucomannan to the liquid and stir to incorporate, then toss to combine with the meat

  • 8.   Plate and sprinkle one fourth of the chives over each serving. Enjoy while hot
     
     

MACRONUTRIENTS CHART

FYI

Complete the meal by adding one or more side dishes such as:
  • A mixed greens salad
  • Or my Avocado Strawberry Spinach Salad
  • Or my Roasted Broccoli with Parmesan and Lemon
  • Or one of my buns such as my Easy Keto Buns and Rolls
  • Or Tortillas
  • Or Nacho chips
To Store short term in the refrigerator, transfer the leftovers into an airtight glass container for up to 3 to 5 days. Reheat the Keto Hamburger Helper on the stovetop over medium low heat, using the same Dutch oven or skillet you used to make it.

To freeze leftovers, transfer into a freezer safe, airtight, labeled and dated container. Will keep for up to 3 months. Thaw overnight in the refrigerator and take out of the refrigerator about a half hour before reheating.


Recipe tags: Angela Wilkes recipes, banting diet recipes, children’s quick and easy recipes, diabetic keto recipes, easy keto recipes, easy low carb meals, gluten free keto, homemade hamburger helper, keto beef recipes, keto burger, keto diet, keto diet for beginners, keto dinner, Keto food, keto hamburger, Keto hamburger casserole, keto hamburger helper, keto meal prep, keto meals, keto meals and recipes, keto one pot meals, keto recipes, low carb hamburger helper, low carb recipe ideas, low carb recipes, tasty keto recipes
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  • author By Angela Wilkes
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  • Cuisine: American
  • Category: Beef
  • Created: October 22, 2021

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