Recipes

Cauliflower Shepherd's Pie Recipe

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Atkins Cauliflower Shepherd's Pie
10.6g
Net Atkins Count TM
Prep Time: 15 Minutes
Style:American
Cook Time: 60 Minutes
Phase: Phase 2
Difficulty:
* Any adjustments made to the serving values will only update the ingredients of that recipe and not change the directions.
32g

Protein

27.4g

Fat

5g

Fiber

433.1cal

Calories

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INGREDIENTS

  • 1 head, large (6-7" dia) Cauliflower
  • 2 tablespoon Unsalted Butter Stick
  • 0 1/4 cup Cream Cheese
  • 1 cup, shredded Cheddar Cheese
  • 1 tablespoon Olive Oil
  • 1 large Onions
  • 2 clove Garlic
  • 1 carrot (7-1/2") Carrots
  • 3 stalk large (11"-12" long) Celery
  • 1 1/2 lb Ground Beef (90% Lean / 10% Fat)
  • 0 1/2 tbsp Argo Cornstarch
  • 2 tbsp Tomato Paste
  • 6 tsp The Original Worcestershire Sauce
  • 0 1/2 cup Beef Broth, Bouillon or Consomme
  • 3 tsp Thyme
  • 0 2/3 tbsp Parsley

DIRECTIONS

Please note that this recipe is suitable for Phase 2 if the carrot is not added.  Otherwise, it is considered a Phase 3 recipe.
 

  1. Preheat the oven to 375°F.
  2. MAKE THE TOPPING: In a large pot steam cauliflower for 15 minutes or until tender. Drain and return to warm pot. Add butter & cream cheese. Puree with immersion blender until smooth. You can use a potato masher but it will be lumpy. Taste and season with salt and pepper. Stir in 1/2 cup shredded cheese and set aside (reserve remaining 1/2 cup for later).
  3. MAKE THE FILLING: Heat oil in a large skillet over medium heat. Add the onion, garlic, carrot and celery and saute for 5 minutes stirring occasionally. Add the ground meat and cook for 5 minutes. Sprinkle cornstarch over the meat mixture, stir and cook for a minute. Add the next 5 ingredients (tomato paste through parsley; note that you will need 2 tbsp of the Worcestershire sauce) and stir to combine. Bring to a boil, reduce heat to low, cover and simmer for about 10 minutes stirring occasionally.  
  4. ASSEMBLE: Place meat mixture in the bottom of an 11 X 7 inch baking dish. Spoon and gently spread cauliflower mixture evenly over the top with rubber spatula. The meat mixture should be completely covered. Finish by gently swirling the cauliflower with the spatula so you have some nice peaks.
  5. COOK: Place the baking dish on a rimmed baking sheet and bake for 20 minutes. Top with remaining cheddar cheese and bake an additional 5-10 minutes or until the cheese melts and the top is lightly browned.

 

Cooking Tip

Be sure to drain the cauliflower well so that when you mash it doesn't feel runny.