Low carb Cottage (Shepherd's) Pie with Cauliflower Mash

 

Traditionally, Shepherds Pie is created using ground lamb, hence the name Shepherd. But in the U.S., Shepherds Pie, a.k.a. Cottage Pie is typically created with ground beef. This recipe is so versatile because you can also opt to use any ground meat- from beef, turkey or chicken and even pork. 

Cottage Pie is a family favorite and I like to create ours with ground pork. But feel free to use whichever of the above mentioned that you have on hand or that is your family's favorite.

What makes this recipe low carb you might ask? Cottage Pie is traditionally topped with creamy mashed potatoes and the meat filling contains peas and a beef gravy. But in this version, I use none of the carb laden ingredients and instead create a creamy, mashed cauliflower for the topping and skip the peas please.

Also, be sure to use block cheese instead of pre-packaged grated version (usually contains potato starch).

Ingredients for Meat filling:

24 oz. Ground pork

12 oz. Fresh or frozen green beans (if using fresh, chopped into 1" pieces)

3 carrots, peeled and chopped on the bias

1 medium onion

1 tsp. Onion powder

1 tbsp. Minced Garlic

1 tbsp worcestershire sauce

1/4 tsp cajun seasoning (of your choice)

3-4 heaping tbsp Almond flour

2 tbsp parmesan cheese, powdered

1 tbsp tomato paste

1/2 cup beef broth (or chicken or vegetable)

Salt to taste

Ingredients for Cauliflower Mash

20 oz Cauliflower rice, fresh or frozen

3/4 cup beef broth (chicken or vegetable)

3 tbsp unsalted butter

2 tbsp. + 4 tsp Parmesan cheese , powdered (reserving 2 tsp for topping and 2 tsp once mashed and combined)

1 tbsp unsweetened Almond milk

4 oz sliced pepper jack cheese ( or grated cheese if choice)

1 tbsp minced garlic

Salt to taste

Directions:

Preheat oven to 350°F

Using a large, deep skillet, combine ground pork, onion powder, pinch of salt, minced garlic, worcestershire sauce and cajun seasoning. Cook medium/high.

Peel and slice carrots into 1/4" thick slices. 

Peel and dice onions, medium dice.

Remove tops and seeds from your mini peppers. Cut into thin strips (julienne) and then small dice.

When pork has browned part of the way,  add your veggies to the pork. Mix to combine. Cook covered, stir frequently 8-10 minutes.

Add in frozen or fresh green beans and Replace lid. Cook until green beans are heated through, about 5 minutes.

Stir in tomato paste, beef broth and almond flour until just thickened.

Transfer meat mixture to your favorite casserole dish.

Next, add riced cauliflower, minced garlic, dash of salt to the same skillet. Cook about 5 minutes until cauliflower is no longer frozen. Or if using fresh riced cauliflower, until just soft.

Add butter until melted, about 2-3  minutes.

Start pouring in your broth in small increments, about 1/4 a cup at a time. You do not want it to be too wet, but the liquid is going to help you when it's time to blend, making the mash.

Continue cooking your cauliflower for 5 minutes.

Add almond milk, 2 tbsp of powdered parmesan cheese.

Remove from heat and transfer to a medium size mixing bowl.

Using an immersion blender, begin to mash cauliflower until it reaches a creamy texture. We like ours with a bit of the riced cauliflower still intact, so test your consistency to your preferred preference. Once blended/mashed check for salt level and add a dash if you so desire. Add in remaining 2 tsp of powdered parmesan cheese. Mix to combine.

Evenly Spread the cauliflower mash stop your meat mixture. 

Top with cheese slices or grated. Sprinkle on remaining parmesan cheese.

Bake uncovered for 45 minutes or golden brown.

Remove from oven and let sit for 5-10 minutes.

Garnish with a sprinkle of dried or fresh, finely chopped parsley. 

Serve and Enjoy!

This dish goes great by itself or accompanied by a fresh garden salad or simple fresh tomato slices.