My son has dubbed me the “Cauliflower Queen” because it’s a staple in most of my healthy recipes. What can I say? It’s a versatile ingredient and in this classic dish, it lightens the calorie and carb count significantly while serving as a surprisingly delicious stand-in for mashed potatoes. I may be the Cauliflower Queen but, there are never leftovers when I make this! What I love about this recipe: It’s a healthy, high protein recipe masquerading as a comfort food classic!
Low Carb Shepherd’s Pie
This dish is mostly prepared in one oven-safe skillet which means less clean-up and more time to enjoy a healthy & delicious meal shared with friends & family. This recipe can easily be doubled with an extra-large skillet or transferred to a baking dish for broiling and serving.
Makes 4 large servings
850g (2 bags) frozen Cauliflower
170g (2 bags) Frozen Mushrooms (fresh or canned works too!
1lb ground sirloin
10oz bag frozen peas
4oz nonfat plain Greek yogurt
½ tbs herbs de Provence
2 tsp salt (more or less to taste)
Pepper to taste
Optional:
1 medium onion, chopped
2 cloves garlic (chopped or minced)
1/3c grated parmesan or other cheese for topping
Preheat oven to Broil.
In a large skillet over medium high heat, brown the ground sirloin with the herbs de Provence, salt, pepper and optionally, the garlic and onion. After browning, add the mushrooms and cook until soft. (If using fresh mushrooms, you’ll want to sauté them prior to adding the meat). Reduce heat to a light simmer.
While the meat is simmering, prepare the cauliflower. Microwave cauliflower until soft (about 5-6 minutes per bag) then drain thoroughly being sure to remove as much moisture as possible. Add the Greek yogurt and blend with an immersion blender or in a standard blender (you can also use a potato masher if the cauliflower is very soft) until combined. Add salt & pepper to taste making sure the cauliflower has a mashed potato like consistency.
Just before topping the meat mixture with the mashed cauliflower, add the frozen peas to the meat mixture just until heated. This keeps the peas from getting mushy and losing their color!
Then spread the mashed cauliflower over the top of the meat mixture with the peas.
Optionally, sprinkle parmesan or another favorite cheese on top and place under the broiler just until lightly browned.
Serve hot and enjoy!
Note: nutrition facts are calculated without cheese.
Nutrition Facts | |
Servings 4.0 | |
Amount Per Serving | |
calories 319 | |
% Daily Value * | |
Total Fat 9 g | 14 % |
Saturated Fat 4 g | 18 % |
Monounsaturated Fat 0 g | |
Polyunsaturated Fat 0 g | |
Trans Fat 0 g | |
Cholesterol 58 mg | 19 % |
Sodium 197 mg | 8 % |
Potassium 592 mg | 17 % |
Total Carbohydrate 31 g | 10 % |
Dietary Fiber 9 g | 34 % |
Sugars 12 g | |
Protein 30 g | 59 % |
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