Low Carb – French onion meatball casserole


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Do you like french onion soup? Do you like meatballs? Do you like cheese? Well then you’ll love this dish! This is another cheap and easy mid-week meal that can be served with any vegetables you have available. I like to serve this french onion meatball casserole with gem squash or mashed butternut. If you have a little more time on hand then serve it with mixed roasted vegetables or better yet some creamy cauliflower mash, to die for!

Beef mince is extremely versatile and much cheaper compared to other beef products,  so is onions especially if you buy in bulk. When onions are stored correctly they can last for up to 2 months.  I know for some, onions makes you cry when you think about the carb content but relax, each portion of this casserole contain +- 9 g net carbs per portion.  

 

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Here’s a quick glimpse at the health benefits of onions:

  • The phytochemicals in onions along with their vitamin C help improve immunity.
  • Onions contain chromium, which assists in regulating blood sugar.
  • Onions have been used for centuries to reduce inflammation and heal infections.
  • A powerful compound called quercetin in onions is known to play a significant role in cancer prevention. 
  • Onions scavenge free radicals, reducing your risk of developing gastric ulcers.
  • The green tops from onions are rich in Vitamin A, don’t discard them. 

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Recipe

 

For the meatballs;

700 g Beef mince

1 cup finely chopped spinach

3 garlic cloves finely chopped

1/2 tsp fine pink Himalayan salt

1 tsp paprika

pepper to taste

Olive oil for frying

 

Mix everything together in a large bowl and form small meatballs, about the size of a ping-pong ball. Use an oven proof casserole, pot or pan and fry your meatballs in a little olive oil until golden brown, remove the meatballs from the pot and set aside.

For the casserole; 

4 medium onions, peeled, halved and sliced

1 tsp mixed dried or fresh herbs

+- 1 cup of water or beef broth/stock

1 cup grated mozzarella cheese * Optional

Spring onion for garnish

Add the onions to the pot and fry in a little olive oil with the mixed herbs until the onions start to caramelize. Add the water or stock to your pot and add the meatballs. Cook on a slow to medium heat for 20 minutes until half of the liquid has cooked down and a natural sauce has been formed from the cooked onions. Refill little by little with water if your onions start to cook dry during this process.  Add the grated cheese on top and broil under your oven grill for a few minutes, garnish with spring onion and let it rest for 5 minutes before serving.

Tips 

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Add 1/2 cup of pouring cream half way through the cooking process for a creamier casserole.

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