I recently made a delicious low-carb shepherd’s pie. How does one make a low-carb version of shepherd’s pie you might ask? Well, I adapted this recipe from a South Beach diet cookbook, which has you replace the usual mashed potato topping with a mashed cauliflower topping. Never would have come up with that idea on my own!
The recipe turned out really well, although I think that my vegetable-to-meat ratio was too high and the cauliflower-to-filling recipe was too low. That being said, it still tasted really good! I would definitely make this one again!
Here’s how to make it:
- 1 (16-oz) package of frozen cauliflower florets
- 1 tbsp of extra virgin olive oil
- 1 large onion, chopped
- 2 garlic cloves, minced
- salt & pepper
- garlic pepper
- 1 lb of lean ground beef
- assorted frozen vegetables (I used three 10-oz packages of veggies — one package of corn, one of peas, and one of mixed veggies)
- 1 package of brown gravy mix
- 1/4 cup of Worcestershire sauce
- 1 teaspoon low-fat sour cream
- 2 tbsp ricotta cheese (optional)
- 1 large egg yolk
- 1/2 cup shredded cheddar cheese (or other cheese…I used Gruyere, since that’s what was left in the fridge)
- paprika (optional)
To begin, preheat your oven to 350 and spray a 9 x 13 inch casserole dish with cooking spray. Boil the cauliflower until tender (about 10 minutes) and then drain. While the cauliflower is cooking, heat the olive oil in a large skillet. Add the chopped onions and garlic and simmer for several minutes. Then, add the ground beef and cook until the beef is cooked through. Season with salt and pepper, garlic pepper, Worcestershire sauce, and several squirts of ketchup.
Next, add the frozen vegetables to the skillet and continue to simmer. Add the brown gravy mix and a little bit of water. Then, you can conduct a taste test to see if you need more seasoning. Continue simmering for another 5-10 minutes and then pour the skillet mixture into the casserole dish.
That’s a lot of vegetables! I would probably recommend using only two packages of frozen veggies instead of three like I did.
To make the cauliflower topping, beat the cooked cauliflower, sour cream, egg yolk, ricotta, and a pinch of salt in a large bowl with an electric mixture. I actually didn’t have any eggs on hand when I made this, so I just left out the egg yolk. I thought it turned out fine without it, but maybe it would have been even more delicious with the egg yolk! Looks kind of like mashed potatoes, doesn’t it?
Next, spread the cauliflower mixture over the beef and vegetable mixture and sprinkle the grated cheese and some paprika on top, so that it looks like this:
Now all that you have to do is bake it for 20-25 minutes. The recipe I used said to bake until “golden on top,” but mine didn’t look very golden in the end…maybe that’s what the egg yolk was for? Anyway, here it is!
I thought that this was a really good recipe, and as an added bonus, it’s pretty healthy overall! The cauliflower topping tastes remarkably similar to mashed potatoes, which gives it a nice casserole feel.