Karnabahar Dolması

Karnabahar Dolması is a flavorful Turkish dish featuring cauliflower stuffed with a savory mixture of low-carb rice and aromatic spices. This healthy alternative to traditional dolmas offers a delightful blend of textures and tastes that will satisfy your cravings without the carbs.

Ingredients

• 1 medium cauliflower - 800 grams
• 1 cup cauliflower rice - 150 grams
• 100 grams ground beef or lamb
• 1 small onion - 100 grams, finely chopped
• 2 cloves garlic - minced
• 2 tablespoons olive oil - 30 ml
• 1 teaspoon tomato paste - 5 grams
• 1 teaspoon paprika - 2 grams
• 1 teaspoon dried mint - 1 gram
• 1 teaspoon salt - 6 grams
• 1/2 teaspoon black pepper - 1 gram
• 1/4 cup fresh parsley - 15 grams, chopped
• 1 teaspoon lemon juice - 5 ml
• 1 cup vegetable broth - 240 ml

Steps

1. Preheat the oven to 180°C (350°F).
2. Carefully remove the leaves from the cauliflower and trim the stem, ensuring the head remains intact.
3. In a large pot of boiling salted water, blanch the cauliflower for about 5 minutes until slightly tender. Remove and let cool.
4. In a skillet, heat olive oil over medium heat. Add the chopped onion and garlic, sautéing until translucent, about 3-4 minutes.
5. Add the ground meat to the skillet, cooking until browned, about 5-7 minutes.
6. Stir in the cauliflower rice, tomato paste, paprika, dried mint, salt, pepper, and parsley. Cook for an additional 3-4 minutes, mixing well.
7. Remove the skillet from heat and stir in the lemon juice.
8. Carefully spoon the meat and cauliflower rice mixture into the center of the blanched cauliflower, packing it tightly.
9. Place the stuffed cauliflower in a baking dish and pour the vegetable broth around it.
10. Cover the dish with aluminum foil and bake in the preheated oven for 30 minutes.
11. Remove the foil and bake for an additional 10-15 minutes, until the cauliflower is tender and slightly golden on top.
12. Remove from the oven and let it cool slightly before slicing into wedges to serve.

Nutrition

• Calories: 350
• Protein: 30 g
• Carbs: 15 g
• Fiber: 5 g
• Sugar: 3 g
• Sodium: 800 mg
• Cholesterol: 70 mg
• Total Fat: 20 g
• Saturated Fat: 5 g
• Unsaturated Fat: 15 g
• Water: 0.5 L

Health Benefits

• Low in carbohydrates, making it a suitable dish for ketogenic diets.
• Rich in fiber and nutrients from cauliflower and fresh herbs.

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