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Shepherd’s pie – low carb version

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Shepherd’s Pie

Cooking a shepherd’s pie is perfect for using up leftovers. This recipe is made without potato or pastry (ideal for carb conscious folks) and the mince can easily be replaced with textured vegetable protein or the Quorn mince. 

Ingredients (4 serves):

  • 2 tbsp coconut oil
  • 2 garlic cloves, chopped
  • 1 onion, finely chopped
  • 1 carrot, finely chopped
  • 1 celery stalk, finely chopped
  • 1 bay leaf
  • 600 g beef mince or vegetarian alternative
  • 400 g tin diced tomatoes
  • 1 tbsp tomato paste
  • 1 tbsp tamari sauce
  • 1/4 cup stock or water
  • 1 cup frozen peas
  • 600 g cauliflower
  • 20 g butter 
  • 1/4 cup cream
  • 1 cup grated cheese

Instructions:

  1. Heat coconut oil over medium heat.
  2. Sauté garlic, onion, carrot, celery and bay leaf for 5 minutes or until the vegetables are softened.
  3. Add mince and increase heat until mince is browned.
  4. Stir in tomatoes, tomato paste, tamari, stock and frozen peas. Cover and cook over medium heat for about 20 minutes, stirring occasionally.
  5. Preheat oven to 200ºC.
  6. Steam cauliflower florets for 5 – 7 minutes until tender.
  7. Transfer to a blender or food processor and combine with butter, cream and cheese. Season with your favourite herbs and spices. Blend until smooth consistency.
  8. Transfer mince into a prepared ovenproof dish. Spread cauliflower mixture evenly over the mince.
  9. Bake for 30 minutes until the top is golden brown. Serve hot with a green salad.

Bon appétit!

This recipe is sourced from one of my new favourite books That Sugar Book by Damon Gameau.

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