1013303_671421666235278_556493928_n

Ingredients

metric/ cup ounces

Shepherd’s Pie

  • extra virgin olive oil
  • 1 onion diced
  • 500 g mince/ground lamb or beef
  • 2 cloves garlic  crushed
  • 400 g  tinned/ canned choped tomatoes (optional)
  • 60 ml beef stock
  • 3 carrots grated/shredded (optional)

Cauliflower Mash Topping

  • 1 small cauliflower cut into pieces
  • 55 g butter
  • 30 ml double/heavy cream
  • salt/ pepper  to taste
  • 50 g grated/shredded cheese

Instructions

Shepherd’s Pie

  • Heat the olive oil in a large saucepan and fry the onion and garlic until cooked, but not browned.
  • Add the lamb and stir until it is thoroughly cooked and browned.
  • Add the beef stock, tin/can of chopped tomatoes and grated carrots (optional). Mix.
  • Reduce the heat to a simmer. Simmer uncovered for 10 minutes while making the mashed cauliflower topping. Let the liquid evaporate so the mince thickens.

Cauliflower Topping

  • Boil the cauliflower until soft, this takes about 8-10 minutes.
  • Drain and allow ALL the steam to escape. Too much water left in the saucepan will make a ‘sloppy’ mash.
  • Add the butter, salt, pepper and cream. Using a stick blender with a blade attachment, puree until smooth.

To Assemble.

  • Place the shepherd’s pie mince/ground meat mix in the bottom of a large casserole dish. Top with the cauliflower mash then sprinkle on the cheese.
  • Put the casserole dish on a baking try to catch any liquid that may bubble over.
  • Bake at 180C/350F for 20 minutes and until the cheese is browned.

 Nutrition FactsLow Carb Shepherd’s Pie – with Cauliflower MashAmount Per Serving (1 serve)Calories 475Calories from Fat 342% Daily Value*Fat 38g58%Carbohydrates 12g4%Fiber 3.4g14%Sugar 5g6%Protein 21g42%Vitamin C 37.1mg45%Calcium 150mg15%Iron 2.7mg15%* Percent Daily Values are based on a 2000 calorie diet.

Share on facebook
Facebook
Share on google
Google+
Share on twitter
Twitter
Share on linkedin
LinkedIn

Leave a Reply

Your email address will not be published. Required fields are marked *

Recent Posts:

WW Banana breads

This Skinny Banana Bread is perfectly sweet, buttery, and very flavorful. Perfect for a side dish, breakfast, or even as a dessert!  Ingredients 1 1/2 cup

Read More »

Low carb chocolate Cupcakes

uscious sugar free chocolate frosting.  CourseDessert CuisineBritish Keywordsugar free chocolate cupcakes, sugar free chocolate muffins Prep Time5 minutes Cook Time20 minutes Total Time25 minutes Servings8 muffins Calories266kcal  Ingredients 4 large or 5 medium eggs 1/4 cup / 25g coconut flour

Read More »

Low carb Bolognese spaghetti Bake

Ingredients 1 medium spaghetti squash 1 onion diced 1 clove garlic minced 1/2 lb ground sausage 1/2 lb ground beef 1 tablespoon Italian seasoning 28 oz canned diced tomatoes undrained 8 oz tomato sauce low carb/sugar free 2 tablespoons tomato paste

Read More »