Thursday, March 15, 2012

Shepherd's Pie

The first time I had this classic British meal was with my mom and step dad in the British Virgin Islands. It has always been one of his favorite meals and I never thought it was anything worth writing home about. It doesn't help that the traditional recipe is loaded with potatoes and cream (replaced with mashed cauliflower). As a young girl I turned up my nose and made fun of Brad for loving Shepherd's Pie. I am really glad I gave this dish a second chance because it was delicious and made a good amount of leftovers to freeze. As he would say, it's "big fun"!

This recipe uses ground lamb, but you could also use ground beef. Then it's called Cottage Pie!
  • 1 16oz bag frozen cauliflower
  • 1 garlic clove, crushed plus 2 garlic cloves, minced
  • 1 1/2 tablespoons coconut oil plus 1 1/2 tablespoons coconut oik
  • 1/2 cup coconut milk
  • salt and pepper to taste
  • 1 tablespoon dried chopped chives
  • 1 medium onion, diced
  • 3 carrots, peeled and diced
  • 2 lbs ground lamb
  • 1 tablespoon tomato paste
  • 1 cup chicken broth
  • 1 teaspoon coconut aminos
  •  teaspoon dried rosemary
  • 1/2 teaspoon dried thyme leaves
  • 3 egg whites
  • paprika, garnish
Preheat oven to 400 F

Heat a large skillet over medium-high heat and add 1 1/2 tablespoons of coconut oil, melt. Add onion and carrot, reduce heat to low-medium and cover, soften for 5 minutes.

Add the minced garlic and stir in for about a minute. Then, crumble the ground lamb into the pan and saute until it is cooked through and brown, about 8 mins. Season with salt and pepper.

Add tomato paste, broth, coconut aminos, and spices to the pan. Stir to combine and bring to a boil for about 10 minutes, until most of the liquid is evaporated. Set the pan aside for 10 minutes while you prepare the cauliflower.

Cook the cauliflower according to package directions until soft. Drain any excess water and place florets in food processor. Pulse the cauliflower until smooth than add the crushed garlic, 1 1/2 tablespoons coconut oil, coconut milk, salt, pepper, and chives. Puree for 1 minute.

I love how Minnie is peeking
Scramble the egg whites until partially cooked and frothy then blend into the meat mixture.

Spread the meat mixture evenly in a 2.2 quart baking dish. With a spatula and a light hand, spread the mashed cauliflower on top of the meat. Sprinkle lightly with paprika (I forgot the "lightly" in one spot)

Bake for 25-30 minutes, cool for 5-10 minutes, serve and enjoy!

recipe adapted from well fed

1 comment:

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    The meaning of this is that you actually burn fat by consuming Coconut Fats (also coconut milk, coconut cream and coconut oil).

    These 3 researches from major medical journals are sure to turn the conventional nutrition world around!