Thursday, September 27

low carb shepherd's pie

shepherd's pie is a that originates from the UK. delicious casseroles were made of leftovers, topped with whipped potatoes, cheese, and baked until piping hot. this traditional working class meal takes scraps from pauper to proper.

don't be scared by the lengthy directions...i'm long winded and thorough!

you can use just about anything for filling...chicken, beef, and lamb. you could also go all veggie by adding leeks, broccoli, and other chunky veggies. subbing the potatoes with cauliflower is what makes this pie a low carb dream. the gravy is made with almond flour and helps bind the pie.

i start and finish the whole dish in a cast iron. if you don't have a cast iron, you can transfer the beef filling into a oven safe casserole dish.

i love this dish! it's warm, creamy, cheesy, easy, and so delicious!


beef filling
2 lbs ground beef
1 cup of cheddar cheese
1/2 cup frozen white pearl onion
1 cup frozen peas
1 cup frozen diced carrots
1 tsp fresh rosemary (minced)
1 tsp fresh thyme (minced)
4 cloves of garlic (minced)
1/4 cup chicken stock
3 tbsp almond flour

cauliflower mash
1 head of cauliflower (cut into florets)
1/4 cup heavy cream
4 oz cream cheese
olive oil
salt and pepper to taste

preheat the oven to 425 degrees Fahrenheit.

place the cauliflower florets and garlic onto a large baking sheet. drizzle olive oil (about a tbsp) over the cauliflower. sprinkle with salt (about a tsp). mix with your hands and place baking sheet into the oven. bake for about 15-20 minutes. now, you can get started on the beef pie filling.

heat a large pan over medium heat. add beef and stir until brown. break it up as much as you like. spoon out excess fat and set aside. stir in the rosemary, thyme, and garlic. next, mix in the onions, peas, and carrots until combined evenly. remove from heat.

check on the cauliflower. once it's soften and browned a bit, you can take it out of the oven. don't turn off the'll need it for the shepherd's pie. toss the roasted cauliflower and cream cheese into a food processor (you can use a hand blender), and puree until smooth. add cream while the food processor is running to give it a creamy consistency. remember, you're going for a mashed potato feel. add salt and pepper to taste.

next, heat a medium pan over medium high heat. add a few tablespoons of beef drippings. whisk in 3 tablespoons of almond flour. keep whisking and be careful not to burn it. when it foams and thickens up add chicken stock, and stir into the beef mixture.

take your pan with the meat mixture (or scoop into another oven safe dish) and spread the mash over the top. sprinkle the cheese over the top.

throw it in the over and bake for 18-20 minutes to melt the cheese and set the pie.

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  1. Your recipes look delicious. I can't wait until I am in maintenance so that I can try them! Until then, I am bookmarking and pinning everything. Good job and congrats on the lifestyle change.

    1. hi LaTonya! thanks...i'm really trying my best every single day. i workout at least 3 days a week, i eat lean 6 days a week, and i treat myself to something indulgent once a week. and...if i stray, i don't worry about it, because, just like you said, it's a lifestyle! i'm so happy you found the recipes! i try to come up with meals that i can feed the whole family, and they must be delicious. i hope you enjoy them!


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