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Chicken and Cauliflower Pie

4 Reviews
100% 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, low sodium 200 g
2 tbsp tomato paste 30 mL
1 tbsp Worcestershire sauce 15 mL
1 cup chicken broth, low-sodium 250 mL
1 cup frozen peas 120 g
3/4 cup milk, partly skimmed, 2% 200 mL
2 tbsp margarine non-hydrogenated 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 margarine 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

28 %

Saturated 1.6 g
+ Trans 0.1 g

8 %

Cholesterol

60 mg

Sodium

160 mg

7 %

Carbohydrate

21 g

7 %

Fibre

7 g

28 %

Sugars

10 g

Protein

24 g

Vitamin A

37 %

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

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

4 Reviews (3 with rating only ) 100% would make this recipe again
slightlywoman
october 12, 2012 | I would make this recipe again

Even with a masher, it doesn't get very creamy... still chunks of cauliflower. I mixed it with some leftover mashed potatoes for some extra thickness and flavor.

Useful 0

Top Reviews

View All Reviews
slightlywoman
october 12, 2012 | I would make this recipe again

Even with a masher, it doesn't get very creamy... still chunks of cauliflower. I mixed it with some leftover mashed potatoes for some extra thickness and flavor.

Useful 0