Slow Carb Shepard's Pie Recipe

Looking for an easy Slow Carb Shepard's Pie recipe? Learn how to make Slow Carb Shepard's Pie using healthy ingredients.


Submitted by fischer07

Makes 19 1/2 servings



Alone, ground meat and frozen vegetables may not seem like anything special, but when combined with the cauliflower puree in Shepherd?s Pie, the result is the type of home-cooked meal all of us wish was waiting for us at the end of a long day.

Recipe Ingredients for Slow Carb Shepard's Pie

1450 g cauliflower
50 g butter
1 pepper
1 salt
3 tbsp olive oil
50 g whole wheat flour
289 g onion
385 g frozen peas & carrots
300 g frozen green beans
1000 g medium ground beef
1 1/2 cup beef stock or broth
1 tsp Thyme
1 tsp Rosemary

Recipe Directions for Slow Carb Shepard's Pie

  1. Preheat oven to 400°F. Break the cauliflower into chunky pieces and steam until just tender. Put in the food processor with 2 Tbsp butter and process until smooth. Add salt & pepper to taste.

  2. Optional: Add cream 1 Tbsp at a time until smooth but still fairly thick. Set aside.

  3. Heat oil in a skillet over medium-low heat. Add onion and sauté several minutes until soft. Add beef and cook for about 5 minutes, stirring to break up the meat so it browns evenly. Add peas, carrots and green beans and cook another five minutes.

  4. Stir in the coconut flour. Add broth and herbs and reduce the heat to low and simmer, stirring occasionally, for about 5 minutes. Add salt and pepper to taste. Remove from skillet and put into a 9-inch pie pan. Spread the cauliflower over the top.

  5. Scatter 2 Tbsp of butter cut into small pieces on top of the cauliflower. Bake 30?35 minutes.

Categories

Main Dish

Nutrition Facts
Serving Size 201.4g
Amount Per Serving
Calories
219
Calories from Fat
111
% Daily Value*
Total Fat
12.3g
19%
Saturated Fat
4.7g
23%
Trans Fat
0.6g
Cholesterol
52mg
17%
Sodium
150mg
6%
Potassium
531mg
15%
Total Carbohydrates
10.5g
4%
Dietary Fiber
3.6g
14%
Sugars
3.5g
Protein
17.4g
Vitamin A 41% Vitamin C 65%
Calcium 5% Iron 13%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A-
  Good points
  • High in vitamin A
  • High in vitamin B12
  • Very high in vitamin C
  • High in zinc
  •   Bad points
  • High in saturated fat
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