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Your email address will not be published.

Recent Posts: