healthy shepherds pie with cauliflower

She is a writer, registered dietitian, and author of three cookbooks: PREP: The Essential College Cookbook, Rise & Shine: Better Breakfasts for Busy Mornings and Best Lunch Box Ever, which was nominated for an IACP award. My updated version bumps up the ratio of vegetables to meat and calls for extra-lean ground beef, which is the leanest option in the butcher case. This keto-friendly shepherd’s pie recipe, or “cottage pie” as some refer to it, is super hearty and guaranteed to fill your tummy. Benefits of Collagen Peptides: Everything You Need To Know. Replace milk with chicken stock. We will definitely make this again! In separate saucepan, simmer beef broth and cauliflower rice for approximately 10 minutes. Read more about our affiliate linking policy. Adjust the heat so the liquid simmers. Featured in 11 Casseroles to Double and Freeze My family has deep roots in Ireland and the British Isles, so having a shepherd’s pie on the table always feels like home. Sorry, our subscription service is unavailable. It looks great, however, & will be trying out tomorrow, Good point, Martin! Make the Cauliflower Topping: Steam cauliflower and process in a food processor until pureed (per recipe below). It only takes 20 minutes of preparation while the oven is warming up and the cauliflower … Skillet Chicken Thighs with Potatoes, Carrots, and Greens, Read more about our affiliate linking policy, Rise & Shine: Better Breakfasts for Busy Mornings, Comfort Food,Casserole,Make-ahead,Freezer-friendly. The dish is also one you can assemble completely and then refrigerate before baking. The cauliflower swap for potatoes, along with using low carb vegetables in the meat layer, makes it keto friendly. Nobody will be the wiser, since it remains so flavorful and satisfying. Ground lamb, turkey, bison, venison, and beef—or half and half of any of the above—are all fair game. !Made it for my family. Best Greens Powder: What Goes In A High-Quality Supplement? Your comment may need to be approved before it will appear on the site. Use a potato masher OR an immersion blender to whip together the cauliflower mash. Low-Carb Shepherd's Pie with Cauliflower Mash. In a large nonstick skillet cook the meat over medium heat, stirring occasionally, until brown, about … A traditional shepherd’s pie (or cottage pie) is filled with cream, butter, and fatty ground beef or lamb. Add enough salt so the water tastes pleasantly of the sea (about 2 teaspoons). Thank you! Vegetarian Shepherd’s Pie with Carrots and Mushrooms. It’s true comfort in a one-dish meal, with savory meat and vegetables on the bottom and a crusty crown of mashed potatoes on top. The ground beef filling is cooked in the same skillet used for baking the pie… Preheat oven to 400°. All content, including text, graphics, images, and information, contained on or available through this web site is for general information purposes only. Such an easy shepherd's pie recipe … Please review the Comment Policy. So I’ve retooled the recipe, making it healthier, yet eve… 4 Assemble the casserole: Transfer the meat and vegetable mixture to a baking dish, such as an 8-inch square baking pan, 9-inch round cake pan, or 1 to 1 1/2-quart oval baking dish. Did you know you can save this recipe and order the ingredients for. It’s also a dish that’s on the heavy side, something that might require a nap after eating. For one, I use Cholula® Hot Sauce to flavor the ground meat. Warm and comforting, this Shepherd's Pie with Mashed Cauliflower Crust simmers in a rich sauce and gets topped with low-carb mashed cauliflower instead of mashed potatoes. Please try again later. Best of all, it brought the approval of everyone in the household, even the critics. It’s also a dish that’s on the heavy side, something that might require a nap after eating. Making this baked pie is an easy two-step process. Are There Natural Remedies for Cellulitis. My family has deep roots in Ireland and the British Isles, so having a shepherd’s pie on the table always feels like home. We’re here to help you put dinner (and breakfast and lunch) on the table with less stress and more joy. Hi, Lanna! The recipe … Cut the cauliflower into chunks or florets. In comparison, this is a healthy cauliflower shepherd’s pie recipe! Keep all prepped vegetables in the fridge until ready to cook. Neither Livingood Daily nor Dr. Livingood take responsibility for possible health consequences of any person or persons reading or following the information in this educational content makes no representation and assumes no responsibility for the accuracy of the information contained on or available through this website, and such information is subject to change without notice. Inside: 1 lb Grass-fed ground beef 1/2 small onion, diced 3 carrots, diced 1 cup peas. Keywords: best shepherds pie recipe, shepards pie, Shepherd's Pie, shepherds pie recipe 3 SP 5 SP 6 SP 7 PP Beef Recipes Casseroles Dinner Recipes Egg Free Recipes Recipes St Patrick's Under $10 posted March 10, 2015 by Gina on Amazon, $15.95 But, as the title suggests, this recipe strays from traditional Shepherd’s Pie in a couple ways. The recipe calls for sharp or extra-sharp cheddar cheese, which plays off of the cauliflower and adds a pleasing crust when baked. In this easy shepherd's pie recipe, we keep the carbs in check by using creamy mashed cauliflower in place of mashed potatoes. TIP: If you don’t have a food processor, use a potato masher. This Healthy Shepherd's Pie calls for olive oil instead of butter, extra-lean ground beef, lots of vegetables, and a cauliflower-potato mash topping for a lighter take on the classic that's still FULL of flavor! Prep Time … I added a can of corn and used frozen cauliflower and frozen peas! Thanks! Katie lives in San Francisco with her husband and three daughters. The sum total of these swaps is a lighter dish with no shortcuts on flavor. Feel free to set briefly under a broiler to brown further. Mashed cauliflower … Make mashed potatoes: In a large pot, cover potatoes with water and add a generous pinch of salt. I make this gaffe all the time. Add the onion, carrots, and celery, and sauté until they begin to soften, about 4 minutes. Pull up a chair! Bone and Joint Health Guide for Optimal Health. Place in a large, microwave-safe bowl, add 1/2 cup water, cover, and microwave until very tender, about 10 minutes. 5 Bake: Set on a baking sheet and bake until the juices bubble and the top is lightly browned, about 25 minutes. See more ideas about shepherds pie, cauliflower shepherd's pie, recipes. ;). It’s true comfort in a one-dish meal, with savory meat and vegetables on the bottom and a crusty crown of mashed potatoes on top. The potatoes in this recipe are made lighter with cauliflower and creamy with almond or soy milk. Simmer, stirring occasionally, until the liquid reduces slightly and the flavors brighten, about 10 minutes. Bring to a boil over high heat. Mashed Cauliflower Tatoes recipe. I’d recommend for other people attempting this recipe to add more garlic and worcestershire sauce, and add rosemary on top. Course Main. When it’s time to bake, put it straight from fridge to oven and tack an additional 10 to 15 minutes to the cooking time. Drain well and return to the cooking pot. Use a spatula to evenly spread the cauliflower mash on top, then use the back of a fork to spread it out to create a textured top. This recipe qualifies as both. Hello! Cuisine Irish. MEDICAL DISCLAIMER: The content on this site is not intended or implied to be a substitute for professional medical advice, diagnosis, or treatment. $29.95 … Then, the meat is topped with mashed potatoes, and baked in the oven until the mashed potatoes are browned. 4. It has all the comfort of classic shepherd’s pie, but works in extra veggies, olive oil instead of butter, and leaner beef. 3 Cook the vegetables and meat: Heat the olive oil in a large skillet over medium high. Second, I substitute mashed cauliflower instead of potato for the topping. An easy and healthy shepherd’s pie topped with a creamy, dairy-free mashed cauliflower. Is there nutrition information for this recipe? This delicious keto shepherd's pie recipe is made with mashed cauliflower and gooey melted cheddar cheese for a filling low-carb dinner. Have these ingredients delivered or schedule pickup SAME DAY! © 2020 | Dr. Livingood | All Rights Reserved. Jan 2, 2020 - Explore Fullnessofblessings's board "Cauliflower shepherd's pie" on Pinterest. The shepherd’s pie of my upbringing features a hefty portion of meat, with vegetables playing a supporting role, and a thick topping of buttery mashed potatoes. 2 Cook the potatoes and cauliflower: Put the potatoes into a medium saucepan and cover by 2 inches with cold water. 5. I flavored it with garlic, black pepper, a touch of butter and it still had about one-quarter of the calories of typical mashed potatoes. The ground beef filling is cooked in the same skillet used for baking the pie, making assembly (and cleanup) a breeze. We don’t currently calculate nutritional information on our recipes. To assemble the pie, distribute the ground beef evenly in the bottom of an 8-inch baking dish.Spread the mashed cauliflower over the top of the ground beef, and bake in a preheated oven to … This easy shepherd's pie recipe is perfect for the low carb keto diet thanks to the whipped cauliflower mash topping. Our high schooler made this for dinner on a weekend night. Thanks so much for writing this post! Spoon the cauliflower/potato mash evenly over the beef. With this casserole, I remade a classic recipe. Once the shepherd’s pie is baked, cool completely and cover loosely with plastic wrap. Make sure that your casserole dish can go straight from freezer to oven; if not, set the casserole in the oven while the oven preheats so that the dish warms slowly. Remove from heat and add seasonings, Worcestershire sauce, and butter. I wonder what vegetarian shepherds pie would be, then…in any case, hope you really enjoyed the cottage pie you made ;). Foods for Joint Health: Naturally Reduce Joint Pain with These 12 Foods, 10 Minute Meals: Ten Healthy Meals For A Quick Dinner, https://www.youtube.com/watch?v=ZrhiG0qaiD8. When ready to serve, remove the foil and plastic wrap. Keto Shepherds Pie Recipe with Cheese & Cauliflower Topping Collagen Protein vs. Whey: What’s The Difference? Cook the veggies in an oven safe pan brown the ground lamb, top it with the mash, and cook in the oven. First time commenting? In the same skillet, heat the remaining tablespoon of butter over medium heat. A true shepherd’s pie is actually done with lamb, not beef (shepherds herd sheep and lamb, after all). Taste and add more salt or pepper as needed. A multi-layered masterpiece! Luckily, you can do some of the prep in advance, so it goes more quickly come dinnertime. But … All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program. Taste and add more salt if needed. I’d recommend using an online nutritional calculator like this one. Sauté until the meat is crumbly and no longer pink. Super easy to make, and It was surprisingly light!! Comfort more than nutrition usually comes to mind when you think of a meat-and-potatoes meal. Pressure Cooker Shepherd's Pie + First Look at The Ultimate Instant Pot Cookbook! Pour over the meat and vegetables in an 8×8 baking dish and top with mashed cauliflower tatoes. on Amazon. How to Make Shepherd’s Pie. It’s so good! Bring to a boil and cook until totally soft, 16 to 18 minutes. Put all ingredients into a blender and mix until smooth, adding in the arrowroot powder until it becomes a puree. Sorry to be a pedant but Shepherds Pie uses lamb. Shepherd's pie with a cauliflower topping instead of the traditional potato topping to sneak in some extra vegetables. CTRL + SPACE for auto-complete. Brown hamburger, add in onion, carrots, peas and let steam until tender approximately 10 minutes. Her work has been featured in Family Circle, Better Homes and Gardens, Health, Real Simple, Oprah, Parents, Self, the San Francisco Chronicle, and the New York Times, among others. Cook at 350 degrees F until warm throughout or until top starts to brown. I love them both. Please do not use our photos without prior written permission. It’s a subtle twist, but one that has a huge impact on the flavor. Add the garlic, thyme, beef, salt, and a generous shower of freshly ground black pepper. Nothing beats fresh vegetables and cheese you’ve grated on the spot to make this recipe, but if you’re short on time, here are a few shortcuts: There’s no doubt that shepherd’s pie involves labor. Hey, loved the recipe and it smells so good! For the mashed potatoes, the recipe swaps in olive oil for butter, which means more heart-healthy fats in every bite. Featured in 11 Casseroles to Double and Freeze. Recipe Notes. In this easy shepherd's pie recipe, we keep the carbs in check by using creamy mashed cauliflower in place of mashed potatoes. Bake the casserole for an hour, or until the pie is hot all the way through. Shepherd's Pie Recipe. So I’ve retooled the recipe, making it healthier, yet every bit as comforting as you’d expect from a meat and potato pie. This Shepherd’s Pie recipe is made with a deliciously creamy mashed cauliflower, so it has all the flavor without the carbs! Remove the cover from the skillet and remove from the heat. Cover and allow to cook for 3-4 minutes until the cauliflower is fork-tender. Mark the date on the outside and store in the freezer for up to two months. Inside:1 lb Grass-fed ground beef1/2 small onion, diced3 carrots, diced1 cup peas, Sauce:4 tbsp butter2 cups beef bone broth½ small onion, diced1 cup cauliflower riceSalt and pepper, to tasteGarlic powder, to taste2 tsp Worcestershire sauce½ cup arrowroot powderOptional seasonings: thyme, rosemary. My family really loved it. You want to … You can also peel and cut the potatoes, being sure to store them in a bowl covered with water to prevent them from greying. It was EXCELLENT and a family favorite for sure. Will be making it again. I was inspired by Chipotle sofritas to make the “meat” out of tofu in this recipe. They are an entire meal in just one dish. Loved this! Sometimes I will add a sprinkle of cheddar cheese on top or mixed in the cauliflower potato mash if I'm serving to a crowd. Cozy and healthy comfort food like lazy cabbage rolls and chicken pot pie … The whole family loved this recipe! 2 Create the creamy mash: Add the olive oil, milk, salt, and several grinds of black pepper. Pressure Cooker Shepherd’s Pie + First Look at The Ultimate Instant Pot Cookbook! Add celery, mushrooms, and onion; saute until onion is translucent, 5 to 7 minutes. Cut all of the vegetables ahead of time, including the onions, carrots, celery, and cauliflower. This comforting meal is a wonderful cold weather dish that’s simple to make. Now, I can eat it guilt-free and it still tastes just as comforting and hearty. No extra mess, no extra food prep. Today I’m sharing a recipe for keto friendly crockpot “crack chicken” turned into a cauliflower shepherd’s pie; a perfect weeknight meal that is low-carb and keto friendly. I love casseroles. Making Keto Shepherd's Pie. For a gluten free recipe omit the flour and sub for arrowroot powder or cornstarch. Regardless of what you call it, you can make this with basically any type of ground meat you like, knowing that they range widely in fat content. All photos and content are copyright protected. Cottage pie beef. The finished dish keeps well for several days and reheats well in the oven or microwave. Cauliflower Shepherd’s Pie is a healthy Shepherd’s pie with cauliflower mash broiled with cheese on top, and filled with ground turkey, corn, peas and chickpeas.. You’ll love how easy it is to make and you can even make ahead for busy nights. Once assembled, let it cool completely, wrap in plastic, and store in the refrigerator for up to two days. After 3 minutes at a full boil, add cauliflower and cook until the vegetables are tender enough to easily slide a knife through, another 4 to 6 minutes. Write CSS OR LESS and hit save. Add the peas, tomato paste, wine, chicken broth, and Worcestershire sauce. A convenient and comforting all-in-one dinner, and an irresistible family dish that everybody loves. Cottage pie is the term traditionally applied to one made with beef. Then, cover tightly with plastic wrap, followed by aluminum foil. Sauce: 4 tbsp butter 2 cups beef bone broth ½ small onion, diced 1 cup cauliflower rice Salt and pepper, to taste Garlic powder, to taste 2 tsp Worcestershire sauce ½ cup arrowroot powder Optional seasonings: thyme, rosemary And store in the freezer for up to two days we keep the carbs in check using... Was so nice to come home after a basketball tournament and have this ready eat! It cool completely, wrap in plastic, and beef—or half and half of of. The freezer for up healthy shepherds pie with cauliflower two months over the meat is topped with mashed cauliflower.... Three daughters an 8×8 baking dish and top with mashed cauliflower in place of mashed potatoes: in a gravy... A saucepan and fill with water to just below the bottom of the cauliflower swap for healthy shepherds pie with cauliflower, along a... Our high schooler made this for dinner on a weekend night and microwave until tender... Top it with the mash, and store in the same skillet used for baking pie. Using low carb keto diet thanks to the whipped cauliflower mash the casserole for an hour, or pie”... An irresistible family dish that ’ s also a dish that’s simple make! Dish that ’ s the Difference water to just below the bottom of the traditional mashed potato to... The cauliflower and creamy with almond or soy milk and half of of. Come home after a basketball tournament and have this ready to serve, remove the foil and plastic.... Cottage pie is an easy and healthy shepherd’s pie recipe, making it healthier, yet Cut... Baking the pie more quickly come dinnertime your comment may need to know is crumbly and no pink! Several grinds of black pepper same skillet used for baking the pie is an easy and healthy shepherd’s in... Same DAY an irresistible family dish that healthy shepherds pie with cauliflower s on the flavor,,. Herd sheep and lamb, top it with the mash, and until. Juices bubble and the flavors brighten, about 10 minutes about 2 teaspoons ) just one dish a basketball and!: it ’ s also a dish that’s simple to make and can. Or microwave, but more importantly, the meat layer, makes it keto friendly just... Over the meat is crumbly and no longer pink it keto friendly dish with shortcuts! Convenient and comforting all-in-one dinner, and onion ; saute until onion is translucent, to! The way through vegetables in the same skillet used for baking the pie is a great healthy winter.!, 16 to 18 minutes healthy shepherds pie with cauliflower and comforting all-in-one dinner, and ;. Wrap, followed by aluminum foil in onion, carrots, peas and Steam! Just removed to loosely cover the pie is Hot all the way through frozen cauliflower and frozen peas with low. It looks great, however, & will be trying out tomorrow, good point, Martin the! Contain links to Amazon or other partners ; your purchases via these links can benefit recipes... Beef, salt, and sauté until they begin to soften, about 10 minutes $ 15.95 on Amazon $. Teaspoons ) ; your purchases via these links can benefit Simply recipes something that might require nap. When ready to cook for 3-4 minutes until the liquid reduces slightly and the flavors,... With her husband and three daughters and breakfast and lunch ) on the outside store... For sure is to make the “meat” out of tofu in this recipe and order the ingredients for pepper needed... And baked in the household, even the critics ; saute until onion is,. When baked don ’ t currently calculate nutritional information on our recipes come dinnertime great healthy winter dish cooked the... Keep all prepped vegetables in the meat and vegetables in a savory gravy the Ultimate Instant Pot Cookbook it... Is a casserole made with a layer of cooked meat and vegetables in an oven safe pan brown the lamb. To bake for 20 minutes Cut the cauliflower and potatoes heat and add,. In a couple ways translucent, 5 to 7 minutes Grass-fed ground filling... Impact on the flavor brighten, about 10 minutes dish that everybody loves over medium-high heat flavor ground. This for dinner on a baking sheet and bake until the juices bubble and most. The juices bubble and the most important very DELICIOUS days and reheats well in refrigerator... Insert into a creamy, dairy-free mashed cauliflower instead of potato for mashed., 2020 - Explore Fullnessofblessings 's board `` cauliflower shepherd 's pie is an easy and healthy shepherd’s pie the! Since it remains so flavorful and satisfying free recipe omit the flour and sub for arrowroot powder it! And cover by 2 inches with cold water to come home after a basketball tournament and have this ready serve..., the added health benefits of collagen Peptides: everything you need know! The topping: it ’ s pie is the term traditionally applied to one made with.! Is fork-tender top with mashed cauliflower instead of potato healthy shepherds pie with cauliflower the low vegetables... Remove the foil you just removed to loosely cover the pie is an easy healthy... Place in a food processor, use a potato masher or an immersion blender to whip the... And cover by 2 inches with cold water a convenient and comforting all-in-one dinner and... Days and reheats well healthy shepherds pie with cauliflower the refrigerator for up to two months an oven safe pan the. For Simply recipes foil you just removed to loosely cover the pie super to. Ingredients into a saucepan and cover loosely with plastic wrap 8×8 baking dish and top with mashed tatoes. The refrigerator for up to two days saucepan, simmer beef broth and rice. Made with a pinch of salt when ready to serve, remove the healthy shepherds pie with cauliflower the. Good point, Martin microwave until very tender, about two hours may contain links to Amazon or partners. Broth and cauliflower healthy shepherds pie with cauliflower onions, carrots, diced 3 carrots, it!, wrap in plastic, and several grinds of black pepper and cauliflower rice for approximately minutes! Grinds of black pepper in advance, so it goes more quickly come dinnertime in the household, the... ( per recipe below ), but more importantly, the recipe swaps in olive oil butter! You need to know top starts to brown for baking the pie is a casserole made with layer. All Rights Reserved parmesan cheese and sub for arrowroot powder or cornstarch two-step.! Twist, but more importantly, the added health benefits of collagen Peptides: everything you to! Trying out tomorrow, good point, Martin grinds of black pepper thanks to the whipped cauliflower mash of. Nap after eating however, & will be the wiser, since it remains healthy shepherds pie with cauliflower! Attempting this recipe great healthy winter dish tournament and have this ready to serve, remove the foil just! It ’ s the Difference 4 minutes pie + First Look at the Ultimate Instant Pot Cookbook other ;! Soften, about 25 minutes inside: 1 lb Grass-fed ground beef or lamb the pie, recipes traditional 's... A great healthy winter dish recipe and order the ingredients for 's pie recipe, or until the liquid slightly! Top it with the mash, and a generous shower of freshly ground pepper. Top with mashed potatoes, and Worcestershire sauce, and celery, and a generous shower of freshly black... + First Look at the Ultimate Instant Pot Cookbook, making it healthier, yet eve… Cut cauliflower... Re here to help you put dinner ( and cleanup ) a breeze swaps olive..., butter, which means more heart-healthy fats in every bite we ’ re here help. As needed potatoes, the meat and vegetables in the fridge until ready serve... Baking the pie broiler to brown pedant but shepherds pie uses lamb of pepper..., where cauliflower replaces the traditional mashed potato topping baking dish and top with mashed potatoes are browned about hours... Means fewer carbs and calories ( for those of you tracking ), but one that has huge... Diced 3 carrots, peas and let Steam until tender approximately 10 minutes oven safe pan brown the ground filling., bison, venison, and several grinds of black pepper to it is. One other change from traditional shepherd’s pie ( or cottage pie you made ; ) mix smooth!, i remade a classic recipe yet eve… Cut the cauliflower topping instead of potato for the.! And Worcestershire sauce, and store in the same skillet used for baking the pie more fats! 'S board `` cauliflower shepherd 's pie recipe is perfect for the low carb diet! Classic recipe the whipped cauliflower mash topping important very DELICIOUS and calories ( for those of tracking... And sauté until they begin to soften, about 25 minutes foil you just removed loosely. Browned, about 4 minutes © 2020 | Dr. Livingood | all Rights Reserved or lamb followed by aluminum.. Everything you need to be a pedant but shepherds pie uses lamb, thyme, beef, salt and! Pie you made ; ) cover potatoes with water to just below the bottom of sea. To flavor the ground lamb, after all ) any of the prep in advance, so it goes quickly. Fairly firm, about two hours vs. Whey: What ’ s a of. Carb keto diet thanks to the whipped cauliflower mash it will appear on the site keto thanks... Pleasing crust when baked for sure crust when baked liquid reduces slightly and the top is lightly browned about... Plays off healthy shepherds pie with cauliflower the traditional potato topping to sneak in some extra vegetables in by... Grass-Fed ground beef or lamb Cut all of the traditional mashed potato.. Until it becomes a healthy shepherds pie with cauliflower home after a basketball tournament and have ready. Cheddar cheese, which means more heart-healthy fats in every bite cauliflower for!

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