Low Carb Dominican Pastelón - Easy Cauliflower Casserole with 29g Protein
Servings: 6
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Low carb Dominican pastelón built without sweet plantains. Cauliflower-zucchini puree base, lean beef picadillo, golden cheesy top. 29g protein, 11g carbs, bariatric-friendly. Same comfort, different macros.
Ingredients
The picadillo:
- 1 lb lean ground beef 93% lean
- 1 onion diced
- 1 garlic clove minced
- 1 tablespoon tomato paste
- ½ cup pepper-stuffed olives aceitunas rellenas
- ½ teaspoon Dominican oregano
- ¼ cup fresh cilantro chopped
- Salt and pepper to taste
- Avocado oil spray
The cauliflower-zucchini puree:
- 1 head cauliflower about 4 cups florets
- 1 medium zucchini sliced
- ¾ cup high-protein milk
- ½ cup cottage cheese 2% or low-fat
- ½ cup Parmesan finely grated
- 1 tablespoon butter
- Salt and pepper to taste
The cheese layers:
- ½ cup fat-free mozzarella divided (¼ cup middle, ¼ cup top)
- Remaining Parmesan for the top crust
Instructions
Make the picadillo.
- Spray a large skillet with avocado oil over medium heat. Sauté onion and garlic 3-4 minutes until fragrant. Add ground beef and cook until browned, breaking it up. Add tomato paste, stir to coat. Add olives and cilantro. Season with oregano, salt, and pepper. Cook 15 minutes total. The meat should be cooked through and the liquid mostly evaporated. Set aside.
Make the cauliflower-zucchini puree.
- Cut cauliflower into small florets and slice zucchini. Microwave covered with 2 tablespoons water on high 8-10 minutes until very soft. Drain excess liquid completely - excess water is the main reason purees fail to set. Transfer to a blender. Add high-protein milk, cottage cheese, half the Parmesan, butter, salt, and pepper. Blend until completely smooth. Taste and adjust seasoning.
Assemble the low carb Dominican pastelón.
- Preheat oven to 350°F. In a 9x9-inch glass baking dish, spread picadillo evenly across the bottom. Sprinkle ¼ cup mozzarella over the meat. Pour the puree on top and spread smoothly into all corners with a spatula. Scatter remaining mozzarella and all of the remaining Parmesan over the top.
Bake.
- Bake uncovered 25 minutes until the top is golden and cheese is bubbling. For deeper color, broil 2-3 minutes - watch closely, Parmesan burns fast.
Rest and serve.
- Let rest 5 minutes before cutting. The layers need this time to set. Cut into 6 squares and serve hot.
Nutrition
Calories: 260kcal | Carbohydrates: 11g | Protein: 29g | Fat: 12g | Saturated Fat: 5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 0.3g | Cholesterol: 65mg | Sodium: 572mg | Potassium: 799mg | Fiber: 3g | Sugar: 5g | Vitamin A: 347IU | Vitamin C: 54mg | Calcium: 319mg | Iron: 3mg
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