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Cauliflower Shepherd's Pie Recipe


Atkins Cauliflower Shepherd's Pie
10.6g
Glucides nets Atkins™
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

calculatorComment sont calculés les glucides nets?

INGREDIENTS

  • 1head, large (6-7" dia)Cauliflower
  • 2tablespoonUnsalted Butter Stick
  • 0 1/4cupCream Cheese
  • 1cup, shreddedCheddar Cheese
  • 1tablespoonOlive Oil
  • 1largeOnions
  • 2cloveGarlic
  • 1carrot (7-1/2")Carrots
  • 3stalk large (11"-12" long)Celery
  • 1 1/2lbGround Beef (90% Lean / 10% Fat)
  • 0 1/2tbspArgo Cornstarch
  • 2tbspTomato Paste
  • 6tspThe Original Worcestershire Sauce
  • 0 1/2cupBeef Broth, Bouillon or Consomme
  • 3tspThyme
  • 0 2/3tbspParsley

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.

Comment calculer les glucides nets

Avec l’approche nutritionnelle AtkinsMD, le décompte net AtkinsMC est calculé en soustrayant le nombre de grammes de fibres et de polyols (comme la glycérine et les alcools de sucre) du nombre total de grammes de glucides contenu dans les aliments entiers. Ce calcul correspond au concept voulant que les fibres et les polyols ont des répercussions minimales sur le taux de glycémie dans les quantités dans lesquelles on les retrouve dans les produits.

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