This dish is one of my family’s faves. Months ago, I was logging my macros on my My Fitness Pal app and I came across a mouthwatering video on how to make a low carb shepherd’s pie. Presently, I can’t find a link to the video, but I found the original recipe here.
I don’t know about your kids, but mine are sometimes adverse to vegetables, and trust me, because their mother is a health nut those poor kids are given a LOT of vegetables. The first time I made this recipe I forgot to tell them that the top was made from cauliflower, and the funny thing is they didn’t even know the cauliflower mash wasn’t potatoes!
For the first several times making this I followed the recipe exactly as it states on the My Fitness Pal website, but I didn’t care for the flavour combos. In the end I replaced the bison with extra lean ground beef, because while I would LOVE to always use bison in this recipe, I just can’t afford it at this time. I experimented and came up with a recipe that better fits my family’s taste buds and wallet.
I added more beef to “beef” up the protein grams, I omitted the oil and instead used water for sautéing to lower the fat grams (beef is fat enough IMO), I added frozen sweet peas (a must for shepherd’s pie!), and I took out the other spices and simply added garlic powder, because what doesn’t garlic powder taste good in??
For Cauliflower Mash:
- 1 head of cauliflower, cut into large chunks
- 1 tbsp avocado oil
- 1 tsp sea salt
For Meat Filling:
- 20oz extra lean ground beef
- 12 cremini mushrooms, sliced
- 4 carrots, chopped
- 1 sweet onion, chopped
- 1 cup frozen sweet peas
- 1 tsp garlic powder
- 6 oz can tomato paste
- 2 tbsp balsamic vinegar
For Cashew Cheese:
- 0.5 cup cashews
- 1 garlic clove
- 0.5 tsp sea salt
- 1 tsp dried parsley
Preheat oven 400F
For the cauliflower mash:
Cut and wash head of cauliflower and add to steamer. Steam for ten minutes. Add to food processor, along with 1 tbsp avocado oil and 1 tsp salt. Process until creamy.
For the meat filling:
Add ground beef and 1/2 cup water to pot. Saute until cooked through. Add chopped onion and carrots, cook for another 5 minutes. Add sliced mushrooms and frozen peas, cook for another 5 minutes. Add 1 tsp garlic powder, 1 tsp sea salt, 6oz can tomato paste, and 2 tbsp balsamic vinegar and cook until warmed through.
Pour meat filling into 8.5×11″ baking dish and spread. Add the cauliflower mash on top and spread smooth.
For cashew cheese:
Put 0.5 cup cashews, 1 garlic clove, 0.5 tsp sea salt into a small food processor. Chop mixture until it looks like parmesan cheese.
Sprinkle 2 tbsp cashew cheese on top, along with 1 tsp dried parsley.
Place in the middle rack on oven and cook for 30 minutes. Let pie cool for ten minutes before serving.
Makes 8 servings. 1 serving: 241 calories, 17g carbs, 11g fat, 19g protein.