Low Carb Shepherds Pie (with mashed cauliflower)

Tease your mind with mashed cauliflower as a sub for mashed potatoes.  OK OK…it’s not as devine as actual mashed potatoes, but if you want to keep it low carb…tease your mind with this recipe!

This was my first attempt to make mashed cauliflower.  I will be making it a little differently NEXT time…so I will give you my tips as well as the exact way I made it here.

Ingredients:

  • 1 lb lean ground beef (93/7)
  • 1 head of cauliflower
  • 1 package of crimini mushrooms
  • 2 round slices of onion
  • 1 bag of steam veggies (or 2 cans of mixed veggies)
  • 2 cups of 100% natural beef cooking stock
  • 2 tablespoon of cornstarch
  • 2 tablespoon of butter
  • 1/2 cup of 2% milk
  • salt, pepper

Directions:

Cook lean ground beef over medium/high heat until cooked thoroughly.  Drain fat.  You can even rinse the beef (yes I said rinse the beef) to remove even more fat.  Add to small casserole dish.

While the beef is cooking, wash mushrooms.  Add a drizzle of EVOO to large skillet.  Add mushrooms, salt, pepper.  Dice up your 2 rounds of onion.  Add to skillet.  Saute over medium/high heat until onions are sweated out to your liking and mushrooms are brown.  Layer on top of ground beef in casserole dish.

Cut apart the head of cauliflower.  Wash.  Use Ziploc steamer bags to steam cauliflower.  Microwave 5 minutes per bag (I used 2 medium sized bags).  Instructions says 4 minutes for a full bag, but you will need the cauliflower very soft for mashing.  Once steamed, add to a large bowl for mashing.

Microwave bag of veggies per instructions.  4-5 minutes I believe.  Layer on top of mushrooms.

Back to your bowl of cauliflower.  Add milk, butter and salt to taste (optional).  Since this was the first time I made mashed cauliflower, I used a hand masher…then saw it wasn’t creamy enough…so I then broke out the hand mixer.  It made a finer cauliflower…but not creamy.  Further research shows that I should use a blender or food processor.  I could also substitute the 2% milk with 1/2 cup fat free half and half…or even add a tablespoon of low fat cream cheese.  Some people add cheese…but I was keeping it simple and keeping the calories down.

**My suggestion…use the fat free half and half and a blender/food processor…maybe use a little garlic and chives**

In a medium saucepan, add beef stock and bring to a boil.  Then sift in 2 tablespoon of cornstarch (stirring as you sift to break it up).  It will thicken as it cooks.  Just remember to stir.   Once thickened, pour over ingredients in casserole dish.

Layer mashed cauliflower on top.  I made peaks (like you do with mashed potatoes).

Broil on high in the oven until peaks slightly brown.

**Add salt and pepper as you wish**  My suggestion is to limit the salt and let the individuals add their own if needed.

 


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