Low carb/ low calorie shepherds pie


Here is an option for those who want to minimize their carbohydrate  intake, for those who are vegetarian and for those who just want to try something new. Even if your filling is ground beef or something else altogether. Just the fact of making the shepherds pie with cauliflower rather than potatoes is already a plus. With less than half the calories of the original. This almost starch free shepherds pie is enjoyable both to the mouth and to your conscious.

In this Cauliflower based shepherds pie, I chose to make it vegetarian. I've made it more than once and on a few occasions I made the filling with ground beef and a red sauce which was amazing. In this version however I simply used various vegetables such as mushrooms, onions, peppers, tofu and a red sauce.

Ingredients
1 whole cauliflower
1 tbsp butter
pinch salt and pepper

Boil your cauliflower in a big pot with just a little water, allow to cook on high for about 15 - 20 minutes or until your cauliflower is so soft that a fork pokes into it easily. Once is it soft to the touch, drain the excess water and then mash it all up with a wooden spoon (If you want it to be very smooth and extra creamy use a handheld mixer instead) add in your butter, salt and pepper and mix well.

There you have your base.

Vegetarian filling
Ingredients
5 mushrooms
1/2 onion
1/2 pepper
1/2 square of tofu
8oz tomato sauce
4 oz water

For the filling I used in the picture above. I diced up all of my vegetables and sautéed in a pan on medium high heat for about 3 minutes, season with a little lawrys and 1 tsp sugar (Whenever using tomato sauce this is the ultimate trick. Tomato sauce is usually a bit on the acidic side. Adding a little sugar cuts the acidity and also adds that touch of sweetness which becomes amazing when combined together with all the other flavors of your sauce) add in tomato sauce and water and lower heat to low and allow to simmer for about 10 min.

If you want to use a regular ground beef filling which is my personal favorite. Use the same method stated above remove tofu and add in ground beef. Here is how you would do it.


Ground Beef filling
Ingredients
1 packet of ground beef
5 mushrooms
1/2 onion
1/2 pepper
12 oz tomato sauce
6 oz water
seasonings: pinch of lawrys, salt, pepper and garlic powder

Put a little olive oil in a big pot and on medium high heat cook your ground beef until nicely browned (about 15 minutes) season with a little Lawrys, garlic powder, salt and pepper. Dice up all of the vegetables and add in pan. continue cooking on medium high heat for about 3 minutes, (Whenever using tomato sauce this is the ultimate trick. Tomato sauce is usually a bit on the acidic side. Adding a little sugar cuts the acidity and also adds that touch of sweetness which becomes amazing when combined together with all the other flavors of your sauce) add in tomato sauce, water and 1 tbsp sugar and lower heat to low and allow to simmer for about 15 min.

Your filling is done. Now layer it onto a pyrex. Start by preheating your oven to 375F or 180C

In a small pyrex put your cauliflower base, then add on top of that your filling and then lastly cover the filling with your cauliflower base again. Place in the oven and bake for about 15 minutes just to get all those flavors cooked in together.

Tip: For an added touch you can sprinkle some shredded cheese on top before placing it in the oven.

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From my kitchen to yours
God Bless

Comments

  1. Cela à l'air très bon :-) !
    Merci pour cette recette qu'il faut que je fasse absolument :-D !!
    Bisou (Paris-France)

    ReplyDelete

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