Low-Carb Shepherd’s Pie With Cauliflower Mash Recipe
Ingredients
For the topping
- 1 large 1 1/2pound or 680 grams head cauliflower, cut into 2inch florets 1 tablespoon (15 ml) olive oil 1/2 teaspoon (2.5 ml) ground nutmeg 1/2 teaspoon (2.5 ml) sea salt
For the filling
- 1 pound 453 grams lean ground bison 1 tablespoon (15 ml) olive oil 1 1/2 cups (360 ml) cremini mushrooms, sliced 1 medium onion, chopped 1 large carrot, finely chopped 1 heaping tablespoon (15 ml) tomato paste 3/4 teaspoon (3.75 ml) dried thyme 1 1/2 cups (360 ml) lowsodium beef broth 1 tablespoon (15 ml) Worcestershire sauce or soy sauce Black pepper, to taste 1/4 cup (60 ml) Parmesan cheese, finely shredded
Instructions
For the topping
- Steam the cauliflower over boiling water until very tender, 10–12 minutes. Drain and place in a food processor. Add the olive oil, nutmeg and salt, and process until smooth. Set aside.
For the filling
- Preheat the oven to 400°F. Heat a large ovenproof sauté pan sprayed with cooking spray over mediumhigh heat. Add the bison and cook, breaking up meat with a spatula, until browned, 5 minutes. Drain and set aside.
- Return the sauté pan to mediumhigh heat and add the oil. Add the mushrooms, onions, carrots and thyme and sauté, stirring occasionally, until the vegetables are tender, 5 minutes. Add the tomato paste and cook until it begins to brown, 1 minute. Add the broth and bison and reduce heat to medium low. Simmer uncovered, stirring occasionally, until thickened slightly, 3 minutes. Season with pepper to taste.
- Remove the pan from heat. Gently spoon the cauliflower over the bison mixture. Sprinkle with the cheese. Bake until bubbly around the edges, 20 minutes. Switch on the broiler and broil until the topping is lightly browned (2 minutes), if desired.
Notes
Serves: 4 | Serving Size: 1/4 of the recipe Nutrition (per serving): Calories: 375; Total Fat: 17.4g; Saturated Fat: 5.5g; Monounsaturated Fat: 8.7g; Cholesterol: 98mg; Sodium: 716mg; Carbohydrate: 22.7g; Dietary Fiber: 3g; Sugar: 10.1g; Protein: 33.5g
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