Low Carb Cauliflower And Pulled Pork Shepherds Pie Food
KETO SHEPHERD'S PIE RECIPE (CAULIFLOWER SHEPHERD'S PIE)
This low carb keto shepherd's pie recipe (a.k.a. keto cottage pie) is pure comfort food bliss! Healthy cauliflower shepherd's pie features flavorful meat sauce, veggies, and a healthier topping.
Provided by Maya Krampf
Categories Main Course
Time 40m
Number Of Ingredients 12
Steps:
- Make the mashed cauliflower according to instructions here. Set aside.
- Preheat the oven to 400 degrees F (204 degrees C).
- Heat oil in a large enameled cast iron skillet over medium heat. Add the onions, carrots, and peppers. Saute for 6-10 minutes, until lightly browned.
- Push the vegetables to the sides of the pan. Add the ground lamb, breaking apart with a spatula. Season with salt and pepper. Cook for 7-10 minutes, until the ground meat is brown.
- Stir in the broth, coconut aminos, tomato paste, and Italian seasoning. Bring to a boil, then simmer, uncovered, for about 5 minutes, until most of the liquid evaporates and you have meat in a thick sauce. Remove from heat.
- Drop dollops of mashed cauliflower over the pan and use a rubber spatula to spread evenly.
- Bake for 10-15 minutes, until the edges are bubbly.
- If desired, place under the broiler for 2-4 minutes, until the edges are golden.
Nutrition Facts : Calories 545.9 kcal, Carbohydrate 17.6 g, Protein 25.2 g, Fat 41.7 g, SaturatedFat 12.6 g, Cholesterol 82.8 mg, Sodium 370.2 mg, Fiber 5.7 g, Sugar 6.6 g, ServingSize 1 serving
HEALTHY SHEPHERD'S PIE WITH CAULIFLOWER MASH
This shepherd's pie with cauliflower mash is a low-carb, healthier version of a great cold-weather dish. Enjoy this satisfying meal with a little less guilt.
Provided by Patty-DC
Categories Fruits and Vegetables Vegetables Cauliflower Mashed
Time 1h25m
Yield 12
Number Of Ingredients 18
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.
Nutrition Facts : Calories 265.9 calories, Carbohydrate 11.5 g, Cholesterol 89.5 mg, Fat 13.4 g, Fiber 4.5 g, Protein 27.6 g, SaturatedFat 3.8 g, Sodium 224.1 mg, Sugar 2.6 g
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