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Cauliflower Shepherd's Pie

Cauliflower Shepherd's Pie

Swap the classic potato top for mashed cauliflower for a lower carb take on this comforting classic!


Nutritional Information (per serve)

Energy
414kcal
Fat
12.3g
Carbohydrates
23g
Fibre
7.4g
Protein
46.6g


Ingredients (Serves 1)

  • 160g cauliflower mash
  • 100ml low fat (semi-skimmed) milk
  • 80g (½ cup) uncooked onion
  • 40g (¼ cup) uncooked carrot
  • 40g (½ cup) uncooked spinach
  • Olive oil spray (1-second spray)
  • 3 crushed garlic cloves
  • 170g extra-lean minced meat (raw weight)
  • Pepper, to taste
  • 1 tbsp smoked Paprika
  • ½ tsp oregano
  • 17g (1 tbsp) Tomato Paste
  • ½ tsp mixed herbs

Method
Preheat oven to 190℃

Step 1: Cauliflower Mash
  1. Place cauliflower in a microwavable bowl with a small amount of water
  2. Cover and place in microwave on high for approximately 8-10 minutes
  3. Once done - drain all water and use a potato masher to mash
  4. Add milk while mashing to aid in creating a smooth consistency

Step 2: Mince
  1. Slice onions into medium-sized pieces
  2. Slice carrots and spinach finely
  3. Using a non-stick frying pan, add oil and set to medium heat
  4. Add onions and sauté for approximately 4 minutes
  5. Add garlic, carrots and spinach and continue to sauté for 2 - 3 minutes longer
  6. Add mince, pepper, smoked paprika, oregano, tomato paste, mixed herbs and cook through

Step 3: Putting it together
  1. Spread mince mixture into a baking dish
  2. Spread mashed cauliflower mixture on top
  3. Place in oven and bake for approximately 25 - 30 minutes or until cauliflower starts to brown

Suitable for:
  • Omnivores

Allergens:
  • Dairy

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