Ground beef, onions, mushrooms, and peas, covered with mashed cauliflower, and baked until golden.
A low-carb variation of the classic Shepherd's Pie, where the potatoes are replaced with cauliflower.
5 cups | cauliflower, cut into florets | 800 g | |
1 | onions, finely chopped | 200 g | |
11 | button (white) mushrooms, thinly sliced | 150 g | |
1 tbsp | olive oil | 15 mL | |
340 g | ground beef, lean | ||
1/2 cup | canned tomatoes (diced) | 130 g | |
4 tsp | tomato paste | 24 g | |
2 tsp | Worcestershire sauce | 10 mL | |
2/3 cup | beef broth | 170 mL | |
2/3 cup | frozen peas | 80 g | |
1/2 cup | milk, partly skimmed, 2% | 125 mL | |
4 tsp | butter, unsalted | 18 g | |
ground pepper to taste [optional] | |||
1 pinch | salt [optional] | 0.2 g |
For individual pies, choose baking dishes which contain about 375 ml or 1 ½ cups when 3/4 full.
The pies can be frozen right after having been covered with the mashed cauliflower and individually wrapped. They can be baked (taken directly from the freezer) for about 50 min at 205°C/400°F.
per 1 serving (450 g)
Amount % Daily Value |
Calories 330 |
Fat 18 g 27 % |
Saturated
7.1 g
37 % |
Cholesterol 60 mg |
Sodium 280 mg 12 % |
Carbohydrate 20 g 7 % |
Fibre 7 g 28 % |
Sugars 10 g |
Net Carbs 13 g |
Protein 25 g |
Vitamin A 35 % |
Vitamin C 150 % |
Calcium 10 % |
Iron 24 % |
Food Group | Exchanges |
---|---|
Starches | 0 |
Vegetables | 2 |
Milk and Alternatives | 0 |
Meat and Alternatives | 2 |
Fats | 3 |
I was very septic of cauliflower on top, but it is very good. I did add just a little of bit of cheese on top and had it au gratin. Hubby loved it.
This is a great one, Simple easy to make. I was expecting the cauliflower to have been overpowering but not so.
Not bad, though I'll put a little less care into chopping the cauliflower next time, knowing how it ends up...