Low-Carb Shepherd’s Pie with Cauliflower Mash Recipe

St. Patrick’s Day (17th March) is a great excuse to make Irish classics like tender stews, seafood chowder, or shepherd’s pie.

Did you know an estimated 80,000 Irish are living in Australia today? So whether you’re feeling nostalgic for home, want to get in touch with your Irish heritage, or simply want to celebrate the day, here are some recipes for you.

MyFitnessPal is sharing a selection of hearty, Irish-inspired recipes featuring lean proteins and plenty of nutrient-packed green fruits and veggies for less than 400 calories per serving.

Low-Carb Shepherd’s Pie with Cauliflower Mash Recipe

Ingredients

For the topping

• 1 large (680 grams) head of cauliflower, cut into 2-inch florets
• 1 tablespoon (15 ml) olive oil
• 1/2 teaspoon (2.5 ml) ground nutmeg
• 1/2 teaspoon (2.5 ml) sea salt

For the filling

• 453 grams of lean ground beef
• 1 tablespoon (15 ml) olive oil
• 1 1/2 cups (360 ml) cremini mushrooms, sliced
• 1 medium onion, chopped
• 1 large carrot, finely chopped
• 1 heaping tablespoon (15 ml) tomato paste
• 3/4 teaspoon (3.75 ml) dried thyme
• 1 1/2 cups (360 ml) low-sodium beef broth
• 1 tablespoon (15 ml) Worcestershire sauce or soy sauce
• Black pepper, to taste
• 1/4 cup (60 ml) Parmesan cheese, finely shredded

Method

For the topping

1. Steam the cauliflower over boiling water until very tender, 10–12 minutes.
2. Drain and place in a food processor.
3. Add the olive oil, nutmeg, and salt, and process until smooth. Set aside.

For the filling

1. Preheat the oven to 205°C. Heat a large oven-proof sauté pan sprayed with cooking spray over medium-high heat.
2. Add the beef and cook, breaking up meat with a spatula, until browned, 5 minutes. Drain and set aside.
3. Return the sauté pan to medium-high heat and add the oil. Add the mushrooms, onions, carrots, and thyme and sauté, stirring occasionally until the vegetables are tender, 5 minutes.
4. Add the tomato paste and cook until it begins to brown, 1 minute.
5. Add the broth and beef and reduce heat to medium-low. Simmer uncovered, stirring occasionally, until thickened slightly, 3 minutes. Season with pepper to taste.
6. Remove the pan from heat. Gently spoon the cauliflower over the bison mixture. Sprinkle with the cheese.
7. Bake until bubbly around the edges, 20 minutes. Switch on the broiler and broil until the topping is lightly browned (2 minutes) if desired.

Serves: 4, Serving Size: 1/4 of the recipe

Nutrition (per serving): Calories: 375; Total Fat: 17.4g; Saturated Fat: 5.5g; Monounsaturated Fat: 8.7g; Cholesterol: 98mg; Sodium: 716mg; Carbohydrate: 22.7g; Dietary Fiber: 3g; Sugar: 10.1g; Protein: 33.5g

About MyFitnessPal

MyFitnessPal is the number 1 global nutrition and food tracking app. Since 2005, MyFitnessPal has empowered over 200 million users in over 120 countries to achieve their health and well-being goals through logging food intake, recording exercise activity, and tracking their wellness habits.

MyFitnessPal is on a mission to support Australians to manage their health goals on their own terms. Through personalised data-led insights, nutritional guidance, and unwavering support, MyFitnessPal provides users with tools for positive, healthy change.