Sunday, February 12, 2012

Shepherds Pie (Sans the Shepherd)

Here's a great meal I was able to make for under $10 in 30 minutes

You Need:
1 Cauliflower
4 oz cream cheese
1 lbs of Ground Cheap (pork has the best flavour)
1 Broccoli (and other veggies)
Splash of Broth (about 1 cup)
Spices (Garlic & onion powder, salt etc.)
Pinch of Cornstarch

Coarsely chop the cauliflower and put in a pot with a enough water to cover the bottom.
Cover and steam.

While cauliflower is steaming brown the meat in a large pan. Chop broccoli.
When meat is cooked add spices: garlic & onion powder work well and salt.
Add broth, broccoli and any other veggies. Carrots and pea's work well.
Cover and let veggies cook.

Cauliflower should be tender by now. Drain and let it still to evaporate the excess water. Mash by hand or blend with a hand blender or food processor until smooth. Add cream cheese and salt.
This Cauliflower is great as a substitute for mashed potatoes. It's great with Chicken dinner or sausages and it counts as a vegetable. *FPR<I don't care what McCain's or the USDA say's, potatoes are all starch, they do not count as a vegetable.>

Once the meat/veggie's are cooked (and they should be, it doesn't take long) add a pinch of cornstarch to thicken up the liquid to a gravy texture. I know cornstarch is not low-carb but I have yet to find a low-carb thickener.

Put the meat/veggie's into a square 9x9 pan, spread the mashed cauliflower on top and bake at 350F until it starts to brown on top (about 15 min)
And Voilà:
*Food Policy Rant (you've been warned)

4 comments:

  1. Try coconut or VERY very fine almond flour for thickener. We usually use cream in the cauliflower. Cream cheese sounds so much better, we'll have to try that next time ^_^.

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    Replies
    1. I find cream cheese thicken's it up a bit, otherwise it gets soupy.
      Do you find coconut or almond flour flavour it at all?

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  2. Looks good, I will try that out tomorrow. Have been using a biscit dough top, so the cauliflower should be a nice change. I use "gar gum" in bread, maybe it can be used as a thickener

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  3. You could use arrowroot flour! That's what I always use instead of cornstarch. I don't know about low-carb but it's not a processed or GMO food like cornstarch :)

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