Chicken and Cauliflower Pie

Chicken and Cauliflower Pie

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.

6 servings
Preparation 25 min
Cooking 30 min

330 calories per serving 


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, or ground turkey    
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    
1 pinch salt [optional]   0.1 g

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

Nutrition Facts

per 1 serving (460g)

Amount

% DV*

* DV = Daily Value

Calories

330

Fat

18 g

27 %

Saturated 3.5 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

35 %

Vitamin C

150 %

Calcium

10 %

Iron

20 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 4 servings
Grain Products: 0 serving
Milk and Alternatives: ¼ serving
Meat and Alternatives: 1 serving

More info

Claims

Free :
Added Sugar
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

More info


This recipe is in the following categories: Poultry | Vegetables | Main courses/Entrées | Diabetes-friendly | Halal | High Fibre | High Iron | Low Calorie | Low Cholesterol | Low Saturated Fat | Low Sodium | Bake | Canadian

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