Beef and Cauliflower Pie

3 Reviews
100% would make this recipe again

Ground beef, onions, and mushrooms, 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.

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Ingredients

??? cauliflower, cut into florets ???
??? onions, finely chopped ???
??? button (white) mushrooms, thinly sliced ???
??? olive oil ???
??? ground beef, lean ???
??? canned tomatoes (diced) ???
??? tomato paste ???
??? Worcestershire sauce ???
??? beef broth ???
??? whipping cream 35% ???
??? butter, unsalted ???
??? ground pepper to taste [optional] ???
??? salt [optional] ???

Before you start

For individual pies, choose baking dishes which contain about 375 ml or 1 ½ cups when 3/4 full.

Method

  1. Preheat the oven to 205°C/400°F.
  2. Prepare the vegetables: finely chop the onion; thinly slice the mushrooms; cut the cauliflower into florets then boil them 10-15 min until they are very tender. Drain them well and set aside.
  3. Heat the oil in a pan over medium-high heat. Add the ground meat and sear it until it looses its red colour, about 4-5 min, then break it up with a fork. In order to brown the meat, it is important not to stir it at the beginning, otherwise it will release its juices and will «boil» rather than brown.
  4. When the meat is golden-coloured, add the chopped onion then cook 2 min with stirring. Stir in the diced tomatoes, mushrooms, tomato paste, Worcestershire sauce, and broth. Continue cooking until heated through, about 4-5 min. Add salt and pepper. Remove the pan from the heat and transfer the contents to one large baking dish, or distribute it into individual baking dishes.
  5. Pour the cream into a large microwave-safe bowl. Add the butter and microwave on medium-high a few minutes, uncovered, until very hot. Add the cooked cauliflower and mash the mixture until it is creamy. Add salt and pepper to taste. Place a spoonful of the cauliflower mixture on top of the beef mixture, then gently spread it with a spoon to cover evenly.
  6. Bake in the middle of the oven until the top is golden-brown, about 30 min. Serve.

Observations

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.

This recipe is reserved to subscribers to Premium and VIP

N.B. If you are a physician or health professional, you may request free access.

Nutrition Facts Table

per 1 serving (350 g)

Amount

% Daily Value

Calories

380

Fat

28 g

43 %

Saturated 13.5 g
+ Trans 0.2 g

69 %

Cholesterol

100 mg

Sodium

260 mg

11 %

Carbohydrate

11 g

4 %

Fibre

4 g

18 %

Sugars

5 g

Net Carbs

7 g

Protein

22 g

Vitamin A

37 %

Vitamin C

110 %

Calcium

6 %

Iron

20 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Folacin, Niacin, Potassium, Selenium, Vitamin A, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin C, Vitamin K, Zinc
Good source of  :
Fibre, Iron, Magnesium, Pantothenic Acid, Phosphorus
Source of  :
Calcium, Copper, Manganese, Omega-3, Vitamin B1, Vitamin D, Vitamin E
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables 1
Meat and Alternatives 2
Fats 5 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

3 Reviews (3 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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