Shepherd’s Pie
Source: Spice it up! Summer 2014

  • Serves 6
  • Preparation Time: 20 minutes
  • Cooking Time: 60 minutes
  • 375°F

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Ingredients

Adjust Servings:
4 cups cauliflower (1 medium sized head), cut into florets
2 tablespoons butter at room temperature
1 teaspoon garlic powder
1/4 teaspoon ground black pepper
1 pound extra lean ground beef
1/2 cup onion diced
1/2 cup celery diced
1 tablespoon garlic minced
1 teaspoon ground thyme
1/4 teaspoon ground black pepper
1/2 cup frozen peas
1/2 cup frozen corn
1 cup no salt added beef stock
1 tablespoon corn starch

Nutrient Analysis

PER SERVING:

1/6 of recipe


RENAL EXCHANGE:

4 Protein + 1 Vegetable


Calories
215Kcal
Protein
34g
Carbohydrates
13g
Fibre
3g
Total Fat
10g
Saturated Fat
5g
Cholesterol
52mg
Sodium
133mg
Potassium
464mg
Phosphorus
204mg

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Shepherd's Pie:
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Ingredients

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Preparation

1
Done

Preheat conventional oven to 375°F.

2
Done

In a large saucepan, cover the cauliflower florets with water. Bring to a boil and simmer until the cauliflower is tender. Drain and put cooked cauliflower in a mixing bowl or food processor. Puree with butter, garlic powder, and black pepper.

3
Done

Heat a skillet over medium heat and brown the beef. Add the onions, celery, garlic, thyme, and black pepper and continue to cook until the vegetables soften. Add peas and corn and bring to a simmer.

4
Done

In a cup, mix together the beef stock and cornstarch. Add the stock slurry to the ground beef and vegetables. Continue to heat and stir until it thickens into a gravy.

5
Done

To assemble the shepherd's pie, pour the beef and vegetable mixture into a baking dish (e.g. 9-inch square). Smooth the cauliflower puree over the top.

6
Done

Bake uncovered for approximately 30 minutes until gravy bubbles and cauliflower puree becomes slightly brown.

For the photo our chef made mini pies in ovenproof glass cups. The cooking time for these is only 15-20 minutes.

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Source: Spice it up! ISSN 1918-302X Spice it up!
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