Minced/Ground Beef and Tomato Bake with Cauliflower Topping : Lower Carb

Growing up I can remember enjoying my Dear Mums Shepherds' Pie and Cottage Pie … we usually had them on a Monday using the minced up meat that was left over from the previous day's Sunday Roast Dinner. Back then, I nearly always got the title wrong, because of course what minced/ground meat you use determines whether it's a Shepherds Pie or a Cottage Pie!

As Chef Jamie Oliver says, in his article '10 things you didn’t know about shepherd’s pie'... No.1 is 'Let’s start with a fairly well-known one: there is a difference between “cottage pie” and “shepherd’s pie”, and it’s in the meat. Shepherd’s pie should only be named as such if it contains lamb, and “cottage” usually applies to one made with beef.' Of course there is also 'Shepherdless Pie' a popular vegetarian option!

Well, now there is a lower carb alternative to this popular dish. Have a look at Pascale Naessens' take on this dish, where cauliflower replaces the traditional mashed potato topping. A convenient and comforting all-in-one dinner, which can be enjoyed by all the family … or just the two of you! It's perfect for cooking in advance and freezes well, so you could make individual pies if you'd prefer!

Ingredients:

Serves 4 to 6

10g net carbs per serving

½ cauliflower
2/3 small yellow onions
2/3 carrots (not too large)
9 oz. (250g) cherry tomatoes
3 garlic cloves
14 oz. (400g) minced/ground beef
¼ cup (60ml) olive oil

Recipe instructions:

can be seen here

The humble onion is found in every kitchen, but its curative powers make it an important medicinal plant too. Like garlic, it is a member of the lily family. There can be no doubting the power of the juices contained in onions; anyone who has ever sliced one and shed a tear is only too aware that they hold something special. Quite apart from its medicinal properties the onion is simply delicious. It forms the basis of so many dishes - whether raw, sautéed, baked, steamed or boiled, that it would be difficult to imagine the cuisine of any country without it.
Read more about them here

There are many good recipes around the internet (to suit all tastes), which can so often be 'tweaked' a little to better suit you, and your families tastes. This blog brings a variety of recipe ideas/suggestions, and not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

As always, thank you for reading this post … it's been good to have your company... and do please share your thoughts in the comments section below.

All the best Jan