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Wednesday, June 4, 2014

[Healthy_Recipes_For_Diabetic_Friends] Shepherds Pie - 8.18g Carbs, 3.18g Fiber, 5g Net Carbs

Shepherds Pie - 8.18g Carbs, 3.18g Fiber, 5g Net Carbs

From: buttoni.wordpress.com

1 lb ground beef
6 oz homemade pork breakfast sausage (or ground pork, or use all beef if you prefer)
2 medium carrots, diced
1 cup zucchini squash, diced
1 cup frozen green beans
2 oz onion, chopped
Dash salt and black pepper
1 medium (6-7″ diameter) head cauliflower
4 Tbsp butter or ghee
4 Tbsp cream
Paprika to garnish (optional)

Preheat oven to 375 degrees F.

Peel and dice the carrots. Chop the zucchini into ½" dice. You can substitute diced turnips for the zucchini if you prefer. Chop the onion. Place all these veggies and the green beans into a saucepan with water to cover. Bring to a boil, lower to a slow boil for about 5-6 minutes. Cook just long enough to slightly soften them, trying not to overcook, lest their bright color be diminished in the final dish. Drain veggies in a strainer/colander while you do the next step.

Clean and chop the cauliflower into smaller pieces, place in/over water and boil/steam until completely tender. Drain well in a colander and put back into the cooking pot and puree, along with the cream and butter. You can either do this with a stick blender if you have one, or in a food processor or regular blender in small batches to avoid overflow. Season with salt to taste.

In a large no-stick pan, brown the beef and sausage, crumbling as it browns. Gently stir the drained veggies into the meat mixture and toss gently. Spoon off and discard as much excess grease/liquid that is in the pan as this can get soupy int eh final dish. Spoon the meat/veggie mixture evenly into the bottom of the casserole dish. Using a spoon or rubber spatula, evenly distribute the mashed cauliflower over the top. Sprinkle with paprika to garnish if desired. Pop into preheated 375 degree F oven for about 35 minutes or until the top is beginning to slightly brown. Serve and enjoy!

Servings: 8
Serving Size: 1 cup
Nutrition per Serving: 288 Calories, 22g Fat, 8.18g Carbs, 3.18g Fiber, 5g Net Carbs, 16g Protein
31% RDA Vitamin A, 23% B6, 18% B12, 51% C, 31% iron, 13% manganese, 16% niacin, 17% phosphorous, 16% riboflavin, 15% selenium, 18% riboflavin, 17% zinc