Cauliflower Shepherd's Pie

Serves 4

40mins

Intermediate

Serve over steamed or sautéed cabbage or bok choy, or with stir fried vegetables or wild rice.

Nutritional Info - per serving

Calories428c
Fat14.1g
Protein21.3g
Carbohydrates50.6g
Fibre6.5g
Salt50.6g

INGREDIENTS

>  1.5 lb lean ground chicken

>  1 tsp cayenne pepper

>  ½ onion, chopped

>  5 cups frozen vegetables

>  3 eggs

>  1½ (4 oz) cans of tomato sauce

2 lb cauliflower 

2 tbsp garlic 

1 tbsp garlic powder

>  Salt and pepper

 

METHOD

Step 1. 

Preheat oven to 375 degrees.

Step 2.

Brown meat in a pan with the onion, garlic and cayenne pepper.

Step 3.

Once browned, drain extra fat and then add tomato sauce.

Step 4.

Place half of  the mixture in the bottom of  a casserole dish.

Step 5.

Add the frozen vegetables as the next layer and then the rest of the meat

Step 6.

Whisk 3 eggs and pour on top.

Step 7.

Chop cauliflower into florets. Using a large pot, add water and let it come to a boil.

Step 8.

Once the water is boiling, add the cauliflower and let cook until soft (about 10 minutes). Drain.

Step 9.

Puree cauliflower using a hand blender.

Step 10.

Add the garlic powder, salt and pepper. Spread the cauliflower over the top of the meat mixture 

Step 11.

Bake for about 30 minutes or until golden brown.

Tips

Get more greens by adding tender stem broccoli – cook in the pan with the noodles

RELATED RECIPES

Chicken Grilled

Tofu & Quinoa

Beef Taco

Slow Salmon

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