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Chicken and Cauliflower Pie

7 Reviews
83% would make this recipe again

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

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

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

Ingredients

8 cups cauliflower, cut into florets 1.2 kg
1 1/2 onions, finely chopped 300 g
16 button (white) mushrooms, thinly sliced 220 g
2 tbsp olive oil 30 mL
500 g ground chicken
3/4 cup canned tomatoes (diced) 200 g
2 tbsp tomato paste 30 mL
1 tbsp Worcestershire sauce 15 mL
1 cup chicken broth 250 mL
1 cup frozen peas 120 g
3/4 cup milk, partly skimmed, 2% 200 mL
2 tbsp butter, unsalted 28 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 chicken and sear it until it looses its pink colour, about 7-8 min.
  4. When the chicken 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 tranfer the contents to a large baking dish, or distribute into individual baking dishes.
  5. Pour the milk into a large microwave-safe bowl. Add the butter and microwave on medium-high a few minutes, uncovered, until very hot. Add the cooked cauliflower and mash it until creamy. Add salt and pepper to taste. Place a spoonful of the cauliflower mixture on top of the chicken 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 (460g)

Amount

% Daily Value

Calories

330

Fat

18 g

27 %

Saturated 3.3 g
+ Trans 0.2 g

18 %

Cholesterol

70 mg

Sodium

290 mg

12 %

Carbohydrate

20 g

7 %

Fibre

7 g

28 %

Sugars

10 g

Protein

23 g

Vitamin A

36 %

Vitamin C

150 %

Calcium

11 %

Iron

21 %

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 : ¼ serving
Meat and Alternatives : 1 serving

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 0
Vegetables 2
Milk and Alternatives 0
Meat and Alternatives 2
Fats 1 ½

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Members' Reviews

7 Reviews (5 with rating only ) 83% would make this recipe again
Sort By: Most Recent| Rating | Most Helpful
imandolin
april 25, 2012 | I would make this recipe again

Quite good. A healthy twist on shepards pie. I fooled everyone with the cauliflour...they thought that it was potatoes!

Useful 1
anthd
september 06, 2009 | I would make this recipe again

Very Good and Very Tasty and light. I will definitely make it again. My four year old also enjoyed it. I chose the six serving recipe which called for 1 cup of chicken broth. When I added the broth the chicken mix, way too much liquid, it became a soup. So, before I transferred the contents to a large baking I strained all the liquid. I then added 1/4 cup of the liquid back to keep the chicken moist. I used the remaining liquid and made a nice gravy which I thickened with some corn starch.

Useful 1

Top Reviews

View All Reviews
imandolin
april 25, 2012 | I would make this recipe again

Quite good. A healthy twist on shepards pie. I fooled everyone with the cauliflour...they thought that it was potatoes!

Useful 1
anthd
september 06, 2009 | I would make this recipe again

Very Good and Very Tasty and light. I will definitely make it again. My four year old also enjoyed it. I chose the six serving recipe which called for 1 cup of chicken broth. When I added the broth the chicken mix, way too much liquid, it became a soup. So, before I transferred the contents to a large baking I strained all the liquid. I then added 1/4 cup of the liquid back to keep the chicken moist. I used the remaining liquid and made a nice gravy which I thickened with some corn starch.

Useful 1