Low Carb Shepherd’s Pie with Rosemary and Parmesan Cauliflower Mash
Low Carb Shepherd’s Pie with Rosemary and Parmesan Cauliflower Mash
This low carb take on a classic shepherd’s pie, replaces the typical topping of mashed potato with silky smooth cauliflower puree. The minced lamb filling is rich and aromatic with a hint of sweet balsamic vinegar and fragrant rosemary.
Ingredients
- 400 g minced lamb (ground lamb) 20% fat
- 2 ½ tbsp extra virgin olive oil
- 240 ml beef stock
- 1 large cauliflower
- 1 tbsp balsamic vinegar
- 1 tbsp parmesan cheese grated
- 1 sprig fresh rosemary
- ½ tbsp fresh rosemary chopped
- 1 stick celery finely chopped
- 1 clove garlic finely sliced
- ½ tbsp unsalted butter
- ½ medium red onion finely chopped
- 65 g tinned (canned) tomato chopped
- salt and pepper to season
Instructions
- Preheat the oven to 200°C (400°F), 180°C (350°F) for fan assisted.
- Add the cauliflower florets to a pan of boiling water and simmer until tender. The cauliflower needs to be soft enough to blend but not overcooked.
- Whilst the cauliflower is cooking, heat one tablespoon of olive oil in a large pan over a low/medium heat. Add the onion, garlic, celery and the sprig of rosemary. Sweat the vegetables in the oil until tender.
- Add another tablespoon of oil to the pan and add the lamb mince. Season with a generous pinch of salt and pepper. Cook over a medium heat until browned all over.
- Add the chopped tomatoes, balsamic vinegar and hot stock to the pan. Bring to a gentle boil then simmer until the liquid has reduced and thickened – about 15 minutes.
- Whilst the lamb cooks, transfer the cauliflower to a food processor with the chopped rosemary, parmesan, butter and remaining olive oil. Season with a good pinch of salt and pepper and blend until smooth and creamy.
- Remove the rosemary stalk from the filling and transfer the cooked lamb mixture to an oven proof dish. Spoon the cheesy mash evenly over the surface.
- Transfer to the oven to bake for 25 minutes until cooked through and the mash is lightly golden all over.
Notes
The shepherd’s pie can be served with either a simple green salad dressed with olive oil or some buttered green beans.
Nutrition
Calories: 453kcalCarbohydrates: 10.5gProtein: 30gFat: 32gFiber: 5g
Tried this recipe?Let us know how it was!
Found this recipe to be simply wonderful but I did do a couple of changes.
After cooking the meat mixture, I found that the sauce in it did not really thicken up all
that much. My solution was to use a tiny bit of flour mixed in ice cold water and mixed it in. That did the trick.
I decided to use lean ground beef rather than pork as it is lighter in calories and is the traditional meat used.
And finally, after the dish was prepared I put it in the fridge overnight. the cauliflower ended up tasting like potato!
All in all I highly recommend the idea of substituting cauliflower for potato. Great low carb meal.