This low-calorie, high-protein Keto Shepherd's Pie is a delicious and hearty dish perfect for meal prep. Featuring a savory ground beef filling topped with a creamy mashed cauliflower crust, it's paired with a side of baked green beans for a complete meal. This dish not only satisfies hearty cravings but also aligns with keto dietary needs.
Ingredients
🥩 1 kg Extra Lean Ground Beef
🧄 20g Garlic
🧅 40g Onions
🌿 8g Italian Spice 10g Italian Herbs and Spices added
🥣 240 ml Beef Stock
🌽 20 ml Cornstarch
🧂 4g Salt
⚫️ 2g Pepper
🫘 40g Green Peas frozen
🥄 Low-Calorie Oil Kirkland Canola Oil Cooking Spray
Cauliflower Mash:
🥦 800g Cauliflower
🧄 8g Garlic Powder 2g added
🧂 4g Salt 1g added
⚫️ 2g Pepper
🧀 20g Parmesan Cheese grated
Baked Green Beans:
🥬 400g Green Beans frozen, cooked
🧂 4g Salt
⚫️ 2g Pepper
🧄 4g Garlic Powder
🥄 20 ml PAM Spray Kirkland Canola Oil Cooking Spray
Additional for Assembly:
🥕 80g Sliced Carrots
Instructions
1- Cook the Meat Filling:
- Lightly spray a large pan with Kirkland Canola Oil Cooking Spray. Heat over medium.
- Add 1 kg of lean ground beef, breaking it up with a Bosses Chef's Knife and a silicone spatula. Cook until browned and fully cooked.
2- Drain and Sauté:
- Strain the cooked beef in a metal mesh strainer set over a bowl to drain excess fat.
- Return the pan to the stove (lightly sprayed again), and sauté chopped onions and garlic for 2-3 minutes.
3- Combine and Simmer:
- Return the strained beef to the pan. Add Italian herbs and spices, cooking for another 3 minutes.
- Add beef stock, deglazing the pan's bottom. Create a cornstarch slurry with remaining beef stock, stir it into the filling, simmering for 5 minutes to thicken.
4- Final Seasoning:
- Season with salt and pepper, adding frozen peas in the last minute.
- Remove and let cool completely.
5- Boil Cauliflower:
- Boil cauliflower florets for 30 minutes until soft.
6- Mash and Mix:
- Drain and transfer to a stainless steel bowl. Mash with a potato masher to desired consistency.
- Mix in garlic powder, salt, and grated Parmesan cheese, ensuring it's creamy and well combined.
7- Prepare Green Beans:
- Toss cooked green beans with garlic powder, salt, and pepper in a bowl.
- Spread evenly on a baking tray lined with Pillsbury parchment paper, lightly sprayed.
8- Bake Green Beans:
- Bake at 450°F (232°C) for 10 minutes. Cool completely.
9- Assemble Shepherd's Pie:
- Line a baking pan with parchment paper.
- Layer with meat filling, sliced carrots creating a border, and top with mashed cauliflower.
10- Final Baking:
- Sprinkle the top with additional Parmesan cheese.
- Bake at 450°F (232°C) for 45 minutes until golden brown.
- Cool completely before slicing.
Prep Time: 40 minutes
Cook Time: 75 minutes
Total Time: 2-3 hours (including cooling)
Servings: 4
Calories per Serving: 487
Protein: 48.3g
Fat: 18.5g
Carbs: 19.5g
Equipment:
- Lagostina Pan with Tempered Glass Lid
- Metal Mesh Strainer with Wooden Handle
- Various Sizes of Stainless Steel Bowls
- Red and White Silicone Spatula
- Bosses Chef's Knife
- Wooden Cutting Board
- Potato Masher
- Small White Bowls/Ramekins
- Non-stick Baking Pan
- Pillsbury Parchment Paper
- Oven
- Serving Spatula
- Meal Prep Containers
- Microwave
- Fork
Cooking Tips
- Fat Reduction: Drain beef properly for fewer calories.
- Creamy Cauliflower: Blend if a smoother texture is preferred.
- Cooling: Ensures structural integrity for smooth slicing.
- Carrot Border: Prevents cauliflower from seeping into meat.
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