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Beef and Cauliflower Pie

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Ground beef, onions, mushrooms, and peas, covered with mashed cauliflower, and baked until golden.

A low-carb variation of the classic Shepherd's Pie, where the potatoes are replaced with cauliflower.

Preparation : 25 min Cooking : 30 min
330 calories/serving
  • Can be done in advance
  • Can be frozen
  • Easy
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Kid-friendly
  • Diabetes-friendly

Ingredients

5 cups cauliflower, cut into florets 800 g
1 onions, finely chopped 200 g
11 button (white) mushrooms, thinly sliced 150 g
1 tbsp olive oil 15 mL
340 g ground beef, lean
1/2 cup canned tomatoes (diced) 130 g
4 tsp tomato paste 20 mL
2 tsp Worcestershire sauce 10 mL
2/3 cup beef broth 170 mL
2/3 cup frozen peas 80 g
1/2 cup soy beverage, unsweetened, fortified 125 mL
4 tsp margarine non-hydrogenated 18 g
ground pepper to taste [optional]
salt [optional]

Before you start

For individual pies, choose baking dishes which contain about 375 ml or 1 ½ cups when 3/4 full.

Method

  1. Preheat the oven to 205°C/400°F.
  2. Prepare the vegetables: finely chop the onion; thinly slice the mushrooms; cut the cauliflower into florets then boil them 10-15 min until they are very tender. Drain them well and set aside.
  3. Heat the oil in a pan over medium-high heat. Add the ground meat and sear it until it looses its red colour, about 4-5 min, then break it up with a fork. In order to brown the meat, it is important not to stir it at the beginning, otherwise it will release its juices and will «boil» rather than brown.
  4. When the meat is golden-coloured, add the chopped onion then cook 2 min with stirring. Stir in the diced tomatoes, mushrooms, tomato paste, Worcestershire sauce, and broth. Add the frozen peas and continue cooking until heated through, about 4-5 min. Add salt and pepper. Remove the pan from the heat and transfer the contents to one large baking dish, or distribute it into individual baking dishes.
  5. Pour the soy milk into a large microwave-safe bowl. Add the margarine and microwave on medium-high a few minutes, uncovered, until very hot. Add the cooked cauliflower and mash the mixture until it is creamy. Add salt and pepper to taste. Place a spoonful of the cauliflower mixture on top of the beef mixture, then gently spread it with a spoon to cover evenly.
  6. Bake in the middle of the oven until the top is golden-brown, about 30 min. Serve.

Remarks

The pies can be frozen right after having been covered with the mashed cauliflower and individually wrapped. They can be baked (taken directly from the freezer) for about 50 min at 205°C/400°F.

Nutrition Facts Table

per 1 Serving (440g)

Amount

% Daily Value

Calories

330

Fat

18 g

27 %

Saturated 5 g
+ Trans 0 g

25 %

Cholesterol

50 mg

Sodium

290 mg

12 %

Carbohydrate

20 g

7 %

Fibre

7 g

29 %

Sugars

9 g

Protein

25 g

Vitamin A

36 %

Vitamin C

150 %

Calcium

10 %

Iron

26 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 4 servings
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 1 serving

Claims

This recipe is :
Source of  :
Calcium, Omega-3
Good source of  :
Copper, Magnesium, Phosphorus, Vitamin B1, Vitamin E
Excellent source of  :
Fibre, Folacin, Iron, Manganese, Niacin, Pantothenic Acid, Potassium, Selenium, Vitamin A, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin C, Vitamin D, Vitamin K, Zinc
Free  :
Added Sugar

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 0
Vegetables 2
Meat and Alternatives 2
Fats 3

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