Food For Thought


Shepherd’s Pie with Cauliflower Mash (suitable for HFLC diet)

Posted on Wednesday, November 30, 2016 by Pam Anderson


INGREDIENTS

  • 1 onion chopped finely
  • 2 garlic cloves chopped finely
  • Olive oil 1 tablespoon for frying
  • 500g beef mince
  • 400g tin of tomatoes
  • 1 beef or chicken stock cube
  • 3 carrots grated
  • 2 stalks of celery finely chopped
  • For topping –
  • 1 small head of cauliflower
  • 50g butter
  • A splash of cream OR full fat milk
  • Salt and pepper – 50g grated cheese

METHOD:

  • Fry mince until brown in olive oil
  • Add the onion and garlic and cook a further 5 minutes.
  • Add carrots, celery, stock cube and tinned tomatoes, mix well and reduce to a simmer.
  • Cook over medium heat for about 30 minutes and make your cauliflower topping whilst you do this.

To make cauliflower topping,

  • Break the head of the cauliflower into florets and microwave or steam until tender.
  • Drain off any water and pop the cauliflower into a food processor.
  • Mix in the food processor until smooth, adding the butter, some salt and pepper and the cream / milk until it resembles potato mash.

Variations: you could use a stick blender OR you could mash by hand (hard work!). Then assemble everything once the mince has thickened. Place mince in a medium sized casserole dish and cover with the mash topping, spreading it evenly. Sprinkle with grated cheese. Cook in the oven 15-20 minutes at 180 degrees until browning. Serves 4-5. Serve with a garden salad OR steamed green beans.

This recipe was supplied by Katie King, The Balanced Nutritionist – our nutritionist in residence.