Italian Shepherd€™s Pie with Cauliflower Mash

Italian Shepherd€™s Pie with Cauliflower Mash

This is a low carb but tasty version of a traditional Shepherd’s pie, and we think you and the family will love it.

CAL P/SERVE
358
kJ P/SERVE
1500
FAT P/SERVE
19.3g
CARBS P/SERVE
13.7g
PROTEIN P/SERVE
27.4g
SUGAR P/SERVE
11.7g
SODIUM P/SERVE
486g
FAT
%
3.9%
ENERGY RDI%
17.2%

Swapping the traditional potato mash topping with a cauliflower mash makes this dish so light and adds nutrition. Another bonus with this is it is a budget buster….the ingredients should only cost about $10, give or take a penny or two.

This recipe is low sodium, low sugar, low carb, low calorie and high protein.

Ingredients

  • 500g lamb mince
  • 1 large onion, diced
  • 2 small or 1 large carrot, diced
  • 2 celery sticks, diced
  • 6 cup mushrooms, sliced
  • 2 cups beef stock, salt reduced
  • 3 tbsp. tomato paste
  • 1 can diced tomatoes
  • 3-4 cloves garlic, crushed
  • 1 tsp. brown sugar
  • 50g fresh baby spinach leaves
  • 1 tbsp. Worcestershire sauce
  • 2 tbsp. olive oil
  • Mixed Italian Herbs
  • 1 cup frozen peas (or corn)

Cauliflower Mash

  • 1 small cauliflower cut into florets
  • 1/4 cup milk
  • 50g butter
  • Salt and pepper

Method

  1. Heat a non-stick frying pan with 1 tbsp. olive oil and sauté onion until softened, approx 10 mins.  Add celery, carrot, and continue to cook a further 5 mins.  Add mushrooms, cooking 2 more minutes.
  2. Add 1 tbsp. olive oil and lamb mince, cooking until browned.  Season with Worcestershire sauce and pepper.
  3. When meat cooked add herbs, stock, tomatoes, tomato paste, garlic, sugar, simmering for 30 – 45 minutes on low heat.
  4. Meanwhile this is cooking steam your cauliflower until soft.  Drain and place in a bowl with butter and milk, season to taste.  Mash to your liking.
  5. Preheat oven to 180C.
  6. When filling is cooked turn off heat and add spinach leaves and peas. Mix in spinach leaves as they will wilt with the heat.
  7. Place in individual ramekins or 1 large oven proof dish with cauliflower as the topping.  Cook for 20 mins or until the topping has crisped.
  8. Enjoy!

Nutrition Table

Servings: 6 Serving size:483g
Average Serve Average 100g
Energy 1500 kJ 310 kJ
  358 Cal 74 Cal
Protein 27.4 g 5.7 g
Fat, total 19.3 g 4.0 g
- Saturated 7.9 g 1.6 g
Carbohydrate 13.7 g 2.8 g
- Sugars 11.7 g 2.4 g
Sodium 486 mg 101 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

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