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HOW TO MAKE LOW CARB SHEPHERD’S PIE (SINGLE SERVINGS) – LEARN HOW TO MAKE THE BEST CAULI MASH !

This is an all time favorite in my family. Even though they are carb eaters but they love the cauliflower mash which doesn’t taste like cauliflower to them. The key is the amount of cheese added which masks the cauliflower taste. Also by roasting the cauliflower first helps to remove the excess moisture resulting in a thick and creamy cauli mash. By roasting them, it also brings out the natural sweetness of the cauliflowers and that nice smoky flavor is another plus point. My family members also love it when I just make the cauli mash with pan fried bacon and its fats then bake in the oven – seriously good !

I decided to make single servings of this low carb shepherd’s pie as it is ideal to serve as a side for Christmas celebrations. With this recipe, I managed to make 8 servings with 5 medium, 2 small and 1 big ramekins. If you were to use medium sized ramekins, it would roughly make about 8 servings and of course if you use small ramekins, you will get more servings.

Shepherd’s pie actually originated from England and is made traditionally with lamb or mutton. But not everyone likes mutton so beef, chicken or pork are used instead. In some countries, they would call this beef dish as “cottage pie”. Whatever we call it, it’s basically a casserole with a layer of cooked meat and vegetables, topped with mashed potatoes and baked in the oven until the mashed potatoes are well browned. But for a low carb version, we managed to substitute with cauliflower mash which is equally good, if not better.

https://docs.google.com/document/d/1f7ckohdFduP9L1D_tNP9QJBDmw_Aabzxb_vpcGjfny4/edit?usp=sharing

NUTRITION INFO
(Note : This is a guide only. If you have a more accurate macro calculator app, please refer to it)
[ Total Servings = 8 ]
Per servings ;
Total Carb = 10.5 g
Dietary Fiber = 3 g
Net Carb =7.5 g
Calories = 590
Total Fat = 51.2 g
Protein = 25.2 g

INGREDIENTS FOR CAULI MASH
Cauliflower = 1 kg (There will be some cauli mash leftover with this amount so you could either reduce to 600 g or enjoy the leftovers by itself or serve it with any meals).
Cream Cheese = 250 g / 1.06 cups
Grated Cheese = 100 g / 1 cup (Optional)
Melted Butter = 120 ml / 1/2 cup
Whipping Cream = 120 ml / 1/2 cup
Salt = 1 to 2 tsp
Black or White Pepper = 1 tsp
Coconut Oil = 60 ml / 1/4 cup (For roasting the cauliflowers)

INGREDIENTS FOR FILLINGS
Ground Beef = 500 g / 2 cups
Yellow Onion = 1 medium (diced)
Coconut or Olive oil = 4 tbsp
Garlic = 3 to 4 cloves (minced)
Tri color Capsicum = 1 cup (cubed)
Tomatoes = 1 cup (cubed)
Beef or Chicken Stock = 1 cup
Tomato Paste = 2 tbsp
Dried Rosemary = 1 tsp
Dried Thyme = 1 tsp
Dried Parsley = 2 tsp
Liquid Amino or Tamari = 2 to 3 tbsp
Salt = 1 to 2 tsp
Black Pepper = 1 tsp
Coconut Flour (as thickener) = 2 to 4 tbsp

DIRECTIONS
1. Wash and clean the cauliflower florets. Pat dry with kitchen towel. You can also prepare earlier and let them drip dry in a colander strainer. It’s important that the florets are dry otherwise, they will end up with a steaming effect instead of roasting.
2. Place the cauliflower florets on a baking tray lined with parchment or aluminum foil. Drizzle the coconut or olive oil over them and mix well.
3. Roast in the oven at 390F or 200C until slightly browned (about 10 to 15 mins). This process is important as it helps to remove the excess moisture from the cauliflowers so that they can be thick and creamy after blending. It also brings out the natural sweetness of the cauliflowers and gives a nice smoky flavor. That’s why this method makes the best cauli mash.
4. Place the cauliflowers in a food processor and add all the other ingredients. Process until they are thick and creamy. You may need to process them in a few batches to fit the food processor.
5. Pour into a bowl and set aside. Or chill it in the fridge so that the texture is firmer to ease the piping process. Meanwhile, prepare the fillings.
6. In a pan, add the coconut or olive oil and onions. Sautee until fragrant.
7. Add the ground beef and cook for a while then add the tomato paste, garlic and cook for a while.
8. Add the dry herbs, seasonings and cook for a while.
9. Add the coconut flour and mix for a while. This helps to thicken the sauce.
10. Add the beef or chicken stock and cook for a while.
11. Add the veggies and cook further. If the sauce is not thick enough, just add more coconut flour.
12. Adjust taste accordingly.
13. Cook until the sauce has thickened then scoop into the ramekins leaving some space for the cauli mash.
14. You could either pipe the cauli mash on top of the fillings for a nice presentation or just spread evenly and make patterns with a fork as an easier option.
15. Brush with melted butter for the flat cauli mash. It’s best not to drizzle the butter on the piped cauli mash as it will melt the designs during baking.
16. This shepherd’s pie can be made in advance and refrigerated. Just heat in the oven before serving. They can also be frozen.

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