Slow-Carb Shepherd’s Pie

I have been on and off the Slow Carb diet for a number of years. I typically feel much better when I stick to it. I found this recipe on a reddit post a while back and am adding it here for easy access. There are a couple of cards for this.

Cauliflower White Bean Mash

Print Recipe

Ingredients
  

  • 1 Head Cauliflower
  • 2 Cans Cannellini Beans, drained
  • 1 Small Onion, diced
  • 3 cloves Garlic, minced
  • 1/2 Cup Chicken Broth
  • 1 Tbsp Ghee
  • Salt and Pepper to taste

Instructions
 

  • Steam the Cauliflower for about 5 minutes, until soft
  • Saute Onion and Garlic in 1 Tbsp Ghee
  • Blend everything in a blender or food processor. Season well.

Shepherd's Pi

Print Recipe
Cook Time 1 hr

Ingredients
  

  • 2 Tbsp Grapeseed Oil Use whatever quality oil you have
  • 1 Cup Diced Onion
  • 2-3 Carrots, Diced
  • 3 cloves Garlic, minced
  • 1 tsp Soy Sauce
  • 2 Lbs Ground Meat I prefer Beef, but Lamb is traditional Shepherd's Pie. It's cottage pie otherwise
  • 1 tsp Guar Gum This is for thickening the gravy
  • 1 Cup Chicken Broth
  • 15 oz Canned Diced Tomatoes
  • 1 tsp Dried Rosemary
  • 1/2 tsp Dried Thyme
  • 1/2 Cup Frozen Peas
  • 1/2 Cup Frozen Green Beans

Instructions
 

  • Preheat Oven to 400 F
  • Sauté the onion and carrots in 2T grapeseed oil until you start to get some color
  • Add garlic and sauté for 1 additional minute
  • Add in the meat and cook until browned. Drain meat if necessary.
  • Whisk guar gum into chicken broth until it thickens and add to beef mixture until heated, along with the tomatoes, thyme, and rosemary
  • Stir in peas and green beans
  • Add meat mixture to a prepared baking dish
  • Top with cauliflower/bean mash
  • Roast in oven for 20-30 minutes

Notes

Adapted from https://www.reddit.com/r/4hourbodyslowcarb/comments/kvsukl/first_day_on_diet_scd_friendly_shepherds_pie/