Fitness

Low-Carb Shepherd’s Pie with Cauliflower Mash

Active time: 25 minutes. Total time: 1 hour.

Shepherd’s pie is a satisfying British casserole traditionally made with ground lamb and topped with mashed potatoes. This updated version features milder-tasting ground bison with a crown of mashed cauliflower for a lighter take on the wintery comfort food. Lean ground beef or dark meat turkey can be substituted for the bison.

  • 1 large (1 1/2-pound or 680 grams) head cauliflower, cut into 2-inch florets
  • 1 tablespoon (15 ml) olive oil
  • 1/2 teaspoon (2.5 ml) ground nutmeg
  • 1/2 teaspoon (2.5 ml) sea salt
  • 1 pound (453 grams) lean ground bison
  • 1 tablespoon (15 ml) olive oil
  • 1 1/2 cups (360 ml) cremini mushrooms, sliced
  • 1 medium onion, chopped
  • 1 large carrot, finely chopped
  • 1 heaping tablespoon (15 ml) tomato paste
  • 3/4 teaspoon (3.75 ml) dried thyme
  • 1 1/2 cups (360 ml) low-sodium beef broth
  • 1 tablespoon (15 ml) Worcestershire sauce or soy sauce
  • Black pepper, to taste
  • 1/4 cup (60 ml) Parmesan cheese, finely shredded

Steam the cauliflower over boiling water until very tender, 1012 minutes. Drain and place in a food processor. Add the olive oil, nutmeg and salt, and process until smooth. Set aside.

Preheat the oven to 400°F.  Heat a large oven-proof sauté pan sprayed with cooking spray over medium-high heat. Add the bison and cook, breaking up meat with a spatula, until browned, 5 minutes. Drain and set aside.  

Return the sauté pan to medium-high heat and add the oil. Add the mushrooms, onions, carrots and thyme and sauté, stirring occasionally, until the vegetables are tender, 5 minutes. Add the tomato paste and cook until it begins to brown, 1 minute. Add the broth and bison and reduce heat to medium low. Simmer uncovered, stirring occasionally, until thickened slightly, 3 minutes. Season with pepper to taste.

Remove the pan from heat. Gently spoon the cauliflower over the bison mixture. Sprinkle with the cheese. Bake until bubbly around the edges, 20 minutes. Switch on the broiler and broil until the topping is lightly browned (2 minutes), if desired.

Serves: 4 | Serving Size: 1/4 of the recipe

Nutrition (per serving): Calories: 375; Total Fat: 17.4g; Saturated Fat: 5.5g; Monounsaturated Fat: 8.7g; Cholesterol: 98mg; Sodium: 716mg; Carbohydrate: 22.7g; Dietary Fiber: 3g; Sugar: 10.1g; Protein: 33.5g

This content was originally published here.

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