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Monday, October 27, 2014

[Healthy_Recipes_For_Diabetic_Friends] Cheesy Shepherd’s Pie - 8.42g Carbs, 2.32g Fiber

Cheesy Shepherd's Pie - 8.42g Carbs, 2.32g Fiber

(Low Carb)
From: http://asweetlife.org - Carolyn Ketchum

Shepherd's pie is true comfort food and I've always loved it. But all those mashed potatoes weren't exactly kind to my blood sugar. They never are! Mashed cauliflower makes a great substitute and it has an even lighter, creamier texture. Sprinkling it with a little cheddar cheese before baking makes it extra tasty.

> Filling
1 lb ground lamb
1 lb ground beef
1/2 cup chopped onion
1 tsp salt
1/2 tsp pepper
1 clove garlic, minced
1/2 cup dry red wine
1 Tbsp arrowroot starch
2 Tbsp chopped fresh rosemary

> Topping
1 1/2 lbs cauliflower florets
2 garlic cloves
2 Tbsp butter
1/2 tsp salt
1/4 tsp pepper
4 oz grated cheddar cheese

> Filling
In a large skillet over medium heat, brown the lamb and beef until cooked through, about 10 to 12 minutes. Using a slotted spoon, remove to a separate plate or bowl. Drain all but 1 tbsp fat from the pan and discard.

Return pan to heat and add onion, salt and pepper. Cook until onion is translucent, about 5 minutes. Add garlic and cook until fragrant, 1 minute more.

Return ground meat to pan. Stir arrowroot starch into the wine and add to the pan. Cook until wine is mostly evaporated and juices have thickened, 4 to 5 minutes. Stir in chopped rosemary and remove from heat. Transfer filling to a 2 quart casserole dish

> Topping
Preheat oven to 400F.

Set a steaming basket into a large stockpot and add water to the bottom. Add cauliflower and garlic cloves and steam until cauliflower is very tender, 6 to 8 minutes.

Drain cauliflower well and transfer to a blender or food processor, along with the garlic cloves. Add butter, salt and pepper and blend until smooth (you may need to do this in batches, depending on the size of your blender or processor).

Spread over the filling in the casserole dish and sprinkle with cheese. Bake 20 to 25 minutes, until filling is bubbling and cheese is melted.

Turn broiler on high and broil 4 to 6 inches from heat for 3 or 4 minutes to brown cheese. Remove and let sit a few minutes before serving.

Serves: 8
Nutrition per Serving: 413 Calories, 1.32g Polyunsaturated fatty acids, 24.74g Total fat, 222 Calories from fat, 115mg Cholesterol, 8.42g Carbs, 2.32g Total Dietary Fiber, 30.05g Protein, 659mg Sodium