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

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Ingredients Method

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

Method
 

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

Shepherd's Pi

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Cook Time 1 hour
Ingredients Method Notes

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

Method
 

  1. Preheat Oven to 400 F
  2. Sauté the onion and carrots in 2T grapeseed oil until you start to get some color
  3. Add garlic and sauté for 1 additional minute
  4. Add in the meat and cook until browned. Drain meat if necessary.
  5. Whisk guar gum into chicken broth until it thickens and add to beef mixture until heated, along with the tomatoes, thyme, and rosemary
  6. Stir in peas and green beans
  7. Add meat mixture to a prepared baking dish
  8. Top with cauliflower/bean mash
  9. 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/