Week 5: Low Carb! Cauliflower “Shepherd’s Pie”



Sometimes it is hard to come up with new recipes…so many things are just too complicated for week night or include ingredients a) my family won’t eat or b) are not going to mesh with my hopes of providing healthy dinners.  So, sometimes it is best to experiment a little bit with old recipes to turn them into something  I feel good about feeding the family.  The great thing about this recipe is that is low carb, full or protein and veggies AND MY WHOLE FAMILY LOVED IT!


It also took hardly ANY TIME!  The most involved part was washing my mini food processor.  I like the mini as it is a much easier endeavor to take out and clean up.


I am behind on posting, so let’s get to the details!

LOW CARB Cauliflower Shepherd’s Pie


First Layer:
1 lb ground beef
1/2 cup chopped onion
1 tsp salt
1/2 tsp pepper
1 clove garlic, minced
1/2 cup dry red wine
1 tbsp arrowroot starch or cornstarch
1 tbsp chopped fresh rosemary
Second Layer/Topping:
1 1/2 lbs cauliflower florets
2 garlic cloves
2 tbsp butter
1/2 tsp salt
1/4 tsp pepper
3/4-1 Cup grated sharp cheddar cheese
1 TBSP Olive Oil (if needed, see below)


First Layer:
In a large skillet over medium heat, brown the beef until cooked through–this will take about 10 minutes.   Depending on the beef you used, you may have some oil left in pan.  Remove the meat and reserve 1 TBSP of oil, I used 93% and had much less than that remaining so added a TBSP of olive oil to the pan before the next step.
Return pan to heat and add onion, salt and pepper. Cook until the onion is translucent.  This will be 4-6 minutes.  Now add 1/2 clove or 1 tsp. of minced garlic. Yes, I buy the handy glass jars sometimes.
Now, return the meat to pan. Stir arrowroot starch (or cornstarch if you have it on hand instead) into the wine and then add the mixture to the pan. Cook for about 5 minutes, you will see most of the wine has been cooked away and the mixture has thickened.  Now stir in chopped rosemary and remove the skillet from  the heat. You may add additional rosemary if you love the flavor, I kept it low as I knew my kids would enjoy some flavor but pick around the leaves themselves.
Second Layer/Topping:
As your beef is browning (if you have not already done the chopping) create you florets.  FYI, I used one medium head of cauliflower or about two cups of florets.  The head itself weighted 2 lbs.
Preheat the oven to 400 degrees.
Steam your cauliflower (a steaming basket is best, but you can boil it as well as long as you remove as much water as possible when it is complete).  This will be ready in about 6 minutes–drain it and add it to your food processor, I used the mini so I did this in two batches.  Transfer to a bowl and add your butter (melted), salt, pepper and another 1/2 clove or tsp. of minced garlic.
Put you beef layer into the bottom of a 9 by 11 baking dish and then spoon your topping layer over the top evenly.
Sprinkle the cheese over the top and bake for 20 minutes.  At the 20 minute mark, switch to broil for 3-5 minutes or until the cheese is bubbly and just starting to brown.











Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s