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A healthy cuban beef casserole, rich in lean protein and vegetables.

Healthy Cuban Beef and Cauliflower Casserole

This Healthy Cuban Beef and Cauliflower Casserole is a flavorful and nutritious meal, packed with lean ground beef, vibrant vegetables, and aromatic spices. Topped with cauliflower rice or sweet potato, it offers a satisfying and wholesome option for a weeknight dinner.
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Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings 6 people
Calories 450 kcal

Equipment

  • Oven-safe skillet or Dutch oven
  • 9x13 inch baking dish (if not using oven-safe skillet)

Ingredients
  

Main Ingredients

  • 1 tablespoon olive oil
  • 1.5 lbs lean ground beef (90% lean or higher)
  • 1 large onion chopped
  • 1 green bell pepper chopped
  • 3 cloves garlic minced
  • 1 crushed tomatoes (14.5 ounce) can
  • 1/2 cup beef broth (low sodium)
  • 1/4 cup pitted green olives sliced
  • 2 tablespoons capers drained
  • 1 teaspoon dried oregano
  • 1 teaspoon ground cumin
  • 1/2 teaspoon smoked paprika
  • bay leaf
  • Salt and black pepper to taste

Topping & Garnish

  • 1 cup cauliflower rice (fresh or frozen) or finely diced cooked sweet potato for topping
  • 1/4 cup chopped fresh cilantro for garnish (optional)
  • Lime wedges for serving

Instructions
 

Cooking Steps

  • Heat olive oil in a large oven-safe skillet over medium-high heat, then brown the lean ground beef, breaking it up and draining any excess fat.
  • Add chopped onion and green bell pepper to the skillet, cooking until softened, then stir in minced garlic until fragrant.
  • Pour in crushed tomatoes and beef broth, then add sliced green olives, capers, dried oregano, ground cumin, smoked paprika, bay leaf, salt, and pepper.
  • Bring the mixture to a simmer, then reduce heat, cover, and cook for 20-25 minutes to blend flavors, then remove the bay leaf.
  • If not using an oven-safe skillet, transfer the beef mixture to a 9x13 inch baking dish; then, spread cauliflower rice or diced sweet potato evenly over the top.
  • Preheat oven to 375°F (190°C) and bake for 20-25 minutes, until the topping is tender and the casserole is bubbly.
  • Let the casserole rest for a few minutes before serving, then garnish with fresh cilantro and serve with lime wedges.

Notes

This casserole can be made ahead of time and reheated. For an extra kick, add a pinch of red pepper flakes with the spices. If you prefer a richer flavor, you can use a full-fat ground beef, but adjust the fat content in the nutrition accordingly.