Amazing LOW CARB, Paleo Shepherd’s Pie

 

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Looking for a hearty, southern-cooking type feel to a dish with almost ZERO carbs?  Well, look no further…..as I present you with “Shepard’s Pie.”  Okay, well traditionally speaking, Shepard’s Pie is originally from England and uses lamb (not beef), but beef was all we had (and it still turned out fabulous). Having just made ultra-low carb mashed potatoes, I wanted to see how they’d work on top of Shepard’s Pie. Great news, they work fantastically.

 

Now for the pie, it’s basically meat and hearty veggies. So you can go with just about any veggies that warm your heart. The traditional dishes  tend to use: onion, carrot, peas, and corn. However, making it more paleo-friendly you can go with lots of greens, broccoli, mushrooms, zucchini (again, whatever you have in your fridge will do).  Since we have a pretty big aquaponics garden full of greens, I heavily used those in my recipe. For you, go with what you have on hand.

 

Ingredients:

12-18 Servings

*(this is a big family serving recipe, which kind of seems fit since it is supposed to feel southern. However, I make huge portions because we have  lots of mouths to feed and as a busy mom, I love being able to refrigerate and/or freeze leftovers!)

 

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Cauliflower Mash Potatoes:

 

*optional topping: grated cheese

 

Directions:

Preheat oven to 375 degrees. Steam the cauliflower (on stove top in steamer basket or in microwave) until tender.

Heat oil in a skillet, and add chopped carrots and onions. Cook  until onions are translucent.

 

Next, add meat to skillet and brown. Sprinkle lightly with salt and pepper.  (if you really like your Shepard’s Pie extra thick (and don’t care about the extra carbs, you could add some yuca starch – a.k.a tapioca starch)

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Drain any liquid and add the minced garlic and greens until the greens begin to wilt.

Add the thyme, rosemary, paprika, Worcestershire, tomato paste, and broth. Mix well.

Allow the mixture to cook down and the sauce to thicken, about 10 minutes. Season with pepper, and garlic powder to taste.

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Add the peas (if using) and cook for 1 more minute. Spread mixture in two glass baking dishes

 

Remove steamed cauliflower and cut away leaves and large stems. Add cauliflower florets, along with small stems, to a food processor or blend with an immersion blender. Add butter, salt, pepper, and yogurt add a dash of salt and pepper add additional  cream until a good consistency is reached.

 

 

Spread mashed cauliflower over meat mixtures. (OPTIONAL: sprinkle grated cheese and sweet paprika over the top before baking).

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Bake at 375 for 30 minutes until top begins to turn golden.

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Here is a slight glimpse of the daily prep I’ve been doing for a family of 7 hungry eaters. Three plates down, four more to go (plus school lunches for next week)!

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Recipe Card

Amazing LOW CARB, Paleo Shepherd’s Pie

Ingredients:

12-18 Servings *(I always double my recipes because we have  lots of mouths to feed and as a busy mom, I love being able to refrigerate and/or freeze leftovers!)

 

  • 2 pounds  beef (can use lamb if you have it!)
  • 6 medium carrots, chopped
  • 2 cup peas (optional – you can really use ANY veggies)
  • 2 onion, diced
  • 2 bunches of greens, chopped into tiny pieces (about 2 heaping cups chopped)
  • 6 cloves garlic, minced
  • 2 cup beef broth
  • 4 tablespoons tomato paste
  • 1 teaspoon minced fresh rosemary
  • 1 teaspoon minced fresh thyme
  • 1 tablespoon oil
  • 2 dashes of Worcestershire sauce (make it yourself!!!!)
  • 1/ 2 teaspoon sweet paprika
  • salt, pepper, and garlic powder to taste

Cauliflower Mash Potatoes:

  • 2 large heads cauliflower
  • 2 tablespoons butter
  • salt and pepper to taste
  • 1/2 cup yogurt
  • 2 tablespoon half and half

*optional topping: grated cheese

Directions:

  1. Preheat oven to 375 degrees. Steam the cauliflower (on stove top in steamer basket or in microwave) until tender.
  2. Heat oil in a skillet, and add chopped carrots and onions. Cook  until onions are translucent.
  3.  Next, add meat to skillet and brown. Sprinkle lightly with salt and pepper.
  4.  Drain any liquid and add the minced garlic and greens until the greens begin to wilt.
  5.  Add the thyme, rosemary, paprika, Worcestershire, tomato paste, and broth. Mix well.
  6.  Allow the mixture to cook down and the sauce to thicken, about 10 minutes. Season with pepper, and garlic powder to taste.
  7.  Add the peas (if using) and cook for 1 more minute. Spread mixture in two glass baking dishes
  8.  Remove steamed cauliflower and cut away leaves and large stems. Add cauliflower florets, along with small stems, to a food processor or blend with an immersion blender. Add butter, salt, pepper, and yogurt add a dash of salt and pepper add additional  cream until a good consistency is reached.
  9.  Spread mashed cauliflower over meat mixtures. (OPTIONAL: sprinkle grated cheese and sweet paprika over the top before baking).
  10.  Bake at 375 for 30 minutes until top begins to turn golden.

 

About jodirund

Jodi is a certified personal trainer, a certified fitness nutrition specialist, and combat veteran who can help you achieve success. -West Palm Beach Florida

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