Cauliflower Shepherds Pie Food

SHEPHERD'S PIE WITH CAULIFLOWER TOPPING

Steps:

• Preheat oven to 375 degrees F. Heat a 12-inch ovenproof skillet over medium-high heat. Add beef, onion and garlic; cook, stirring often to crumble, until the beef is browned and onion is tender, 8 to 10 minutes. Stir in drained tomatoes, Worcestershire, rosemary, 1 tablespoon parsley, 1 teaspoon pepper and 1/4 teaspoon salt. Whisk broth and flour in a small bowl; stir into the mixture in the skillet. Cook over medium-low heat, stirring often, until the mixture thickens, about 15 minutes.
• Meanwhile, place cauliflower and water in a large saucepan; bring to a boil over high heat. Cover and reduce heat to medium-high; cook until the cauliflower is tender when pierced with a fork, about 10 minutes. Drain. Add butter, cream and the remaining 1/2 teaspoon salt; mash with a fork or potato masher until smooth (you will have about 4 cups mashed).
• Carefully spoon the mashed cauliflower over the hot mixture in the skillet, gently spreading it over the top (do not mix the 2 layers together). Sprinkle with the remaining 1/2 teaspoon pepper.
• Bake until the top is beginning to brown and the filling is bubbly, 22 to 25 minutes. Sprinkle with the remaining 2 tablespoons parsley before serving.

HEALTHY SHEPHERD'S PIE WITH CAULIFLOWER MASH

Steps:

• Heat avocado oil in a very large skillet over medium-high heat. Add celery, mushrooms, and onion; saute until onion is translucent, 5 to 7 minutes. Crumble turkey into the skillet. Add parsley, thyme, garlic powder, pepper, red pepper flakes, and salt. Cook until turkey is no longer pink and has absorbed most of the liquid in the skillet, about 15 minutes.
• Sprinkle almond flour over the turkey mixture and cook for 1 minute. Stir in tomato sauce until combined; cook until thickened, about 5 minutes. Transfer to a 9x13-inch baking dish and top with sliced zucchini.
• Preheat the oven to 350 degrees F (175 degrees C).
• Cook cauliflower rice in a large nonstick skillet over medium heat, stirring occasionally, until hot, about 5 minutes. Set 1 cup aside in a large bowl. Transfer remaining cauliflower rice to a food processor with milk and 1 tablespoon butter; blend until smooth. Mix with reserved rice for added texture.
• Spread cauliflower mixture over the meat and zucchini. Cut remaining 1 tablespoon butter into small pieces and dot over the cauliflower. Sprinkle with paprika.
• Bake in the preheated oven until the cauliflower topping has a golden hue, 30 to 35 minutes.

SHEPHERD'S PIE

Steps:

• In a large nonstick skillet cook the meat over medium heat, stirring occasionally, until brown, about 5 minutes. Transfer the meat to a plate. Drain any fat remaining in the skillet.
• Heat the oil in the skillet over a medium heat. Add the onions and carrots and cook, covered, until the vegetables begin to soften, about 8 minutes. Raise the heat to moderately-high. Add the mushrooms and thyme and cook, uncovered and stirring occasionally, until the mushrooms are soft and their liquid has evaporated, about 8 minutes longer. Return the meat to the pan. Add the flour and cook, stirring, for 2 minutes. Stir in the broth, 1/2 teaspoon of the salt and 1/8 teaspoon of pepper and bring to a simmer being sure to scrape up any brown bits from the bottom of the pan. Stir in the peas. Pour the mixture into a 12-cup shallow baking dish (about 11 by 9 inches).
• Preheat the oven to 350 degrees F. Scrub the potatoes and cut into 2-inch pieces. Arrange the potatoes in a steamer basket, and steam for 10 minutes. Add the cauliflower to the basket and cook until the potatoes and cauliflower are tender when pierced with the tip of a knife, about 15 minutes longer. Mash the vegetables with a potato masher until smooth. Heat the milk, butter, the remaining 1/2 teaspoon of salt and a pinch of pepper and stir into the potato mixture.
• Spread the potato mixture on top of the meat and bake until heated through, about 25 minutes.
• Excellent source of: Protein, Fiber, Vitamin A, Riboflavin, Niacin, Vitamin B6, Vitamin B12, Vitamin C, Folate, Vitamin K, Copper, Iron, Manganese, Potassium, Zinc
• Good source of: Thiamin, Pantothenic Acid, Magnesium, Phosphorus

CAULIFLOWER CHEESE PIE

Steps:

• Preheat the oven to 400 degrees F. Generously oil a 9-inch pie pan.
• Potato Crust: Place 2 firmly packed cups grated raw potatoes in a colander placed over a bowl; toss the potatoes with 1/2 teaspoon salt and set aside for 10 minutes. Squeeze out the excess water. Combine the drained potatoes, 1 large egg, beaten, and 1/4 cup grated onion in a medium bowl. Pat the potato mixture into the oiled pie pan, building up the sides of the crust with lightly floured fingers. Bake for 35 to 40 minutes, until golden brown, brushing the crust with oil after the first 20 minutes to crisp it.
• Remove crust from the oven and reduce the temperature to 350 degrees F.
• Meanwhile, beat together the eggs, milk, 1/2 teaspoon of the salt, and the pepper in a small bowl; set aside.
• Blanch cauliflower. Melt the butter in a large skillet over medium heat. Add the cauliflower, onions, garlic, and 1/4 to 1/2 teaspoon of the remaining salt; cook, stirring frequently, until lightly browned, about 5 minutes. Add the parsley, basil, and thyme; cook, covered, for 10 minutes, stirring occasionally. Remove from the heat.
• Layer the baked potato crust with 1/2 of the cheese, then the cauliflower mixture, then the remaining cheese. Pour the milk mixture over the top and lightly dust with paprika. Bake for 35 to 40 minutes, until set. Remove from the oven and serve.

SHEPHERDS PIE

Steps:

• Preheat oven to 350°F.
• Heat oil in large frying pan and saute the onions until softened, then add the garlic and heat for 2 minutes.
• Raise the heat and add the ground beef. Cook quickly to brown, stirring occasionally. Once browned, add the carrots, celery, and pepper, paprika, garlic powder, worchestershire sauce, salt & pepper and cook several minutes.
• Stir in the flour, then add the stock and wine. Heat until simmering and thickened.
• Transfer the meat to a large casserole dish and cook in the oven for about 1 hour. Check the consistency from time to time and add a little more stock or wine if required. The meat mixture should be quite thick but not dry. Taste and season with more salt and pepper if required.
• While meat is cooking, make the mashed potatoes. Cook the peeled potatoes in salted water for approximately 15 - 20 min or until tender. Drain well and mash with a potato masher until smooth. Add the butter and milk. If the mixture is too dry, add milk a little at a time.
• On top of the meat mixture, spread the peas on half of the casserole and the corn on the other half (or whichever vegetables you prefer). Pipe or spread the potatoes on top of the vegetables.
• Increase the oven to 400F and cook for 15 - 20 minutes until till golden brown. You can choose to finish it off under the broiler for a few minutes for a really crisp brown topping.

SOUTH BEACH DIET SHEPHERD'S PIE

Steps:

• Heat the oven to 350. Spray a 2 quart casserole with cooking spray.
• Bring a medium saucepan of water to boil. Add cauliflower and cook until tender, about 10 minutes. Drain and transfer to a large bowl.
• Meanwhile, in a large skillet, heat oil over medium heat. Add onion and garlic; cook, stirring occasionally, until translucent, about 5 minutes. Add beef and brown for 10 minutes, stirring to break up lumps. Add edamame and cook, stirring occasionally, 3 minutes longer. Stir in broth and Worcestershire sauce. Season with pepper and a pinch of salt. Transfer meat mixture to the casserole.
• With an electric mixer at medium speed, whip the cooked cauliflower with sour cream, egg yolk, and another pinch of salt. Spoon cauliflower evenly over meat. Top with cheese and bake for 20 to 25 minutes, or until golden on top. Serve warm.