Recipe Roundup: Cauliflower Sheppard’s Pie


I went into this blogging goal fully intending to be about fitness and work outs. Maybe some discussion on food and regimens. I refuse to call anything I am proposing a ‘diet’ to avoid confusing it with some sort of fad, lose weight fast scheme.

I’ve been reading Vicky’s recipe blog for a while now. I love her photos and styling of her recipes, the way she easily and clearly explains the process. If you haven’t checked it out, I strongly suggest you do. It’s Menubyvicky (also found in my links tab to the left). Go ahead. My recipe can wait.

Vicky’s blog, and so many others (I love Smitten Kitchen!), have been so helpful to me while I look for new things to add to my meals. In the nutritional seminar I attended last night, I realized that others could benefit from some of the recipes I use, that I take for granted, just as much as I can. Along with every seminar, we get one new healthy recipe that is usually a healthier variation on something that normally wouldn’t be healthy. Some of these I have tried, some I have not, but I think they’re worth sharing.

This one is on my ‘must try’ list given I’m currently on a veggies and meat regimen right now.

Cauliflower Sheppard’s Pie

Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes

Servings: 4

Ingredients

  • 1 pound ground beef
  • 2 heads cauliflower
  • 2 cups mushroom
  • 1 large onion
  • 1 cup cottage cheese
  • 1 cup black beans

Instructions

  1. Heat oven to 350 degrees.
  2. Brown ground beef in a frying pan, then drain fat.
  3. Bring 5-6 cups water to a boil in a large pot.
  4. Cut cauliflower into flowerettes and place in boiling water.
  5. Cook 5-10 minutes or until soft.
  6. Thoroughly rinse black beans in a strainer until water runs clear.
  7. Remove ground beef from frying pan.
  8. Add chopped mushroom and onion, cook until transluscent.
  9. Add black beans and ground beef to vegetable mixture.
  10. Cook another 2 minutes, season with salt/pepper/chili seasoning if desired.
  11. Remove cauliflower and drain the water.
  12. Add cottage cheese and mash well.
  13. Spread meat mixture in a 9 x 9 pan.
  14. Layer cauliflower mixture on top.
  15. Bake at 350 degrees for 25-30 minutes.
    *Cooking times may vary, check after 20 minutes.

Nutritional Information (Amount Per Serving)

  • Calories: 410
  • Total Fat: 10g
  • Cholesterol: 103mg
  • Sodium: 645mg
  • Total Carbs: 32g
  • Dietary Fiber: 12g
  • Protein: 51g

(source: http://thenutritionacademy.com/)

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7 thoughts on “Recipe Roundup: Cauliflower Sheppard’s Pie

  1. Jess says:

    Holy mother of protein, Batman. This looks so good.

  2. Vicky Leung says:

    Wow! Sounds yummy. I have everything but the 9×9 pan (believe it or not). I have two smaller glass dishes so I’ll give those a try. If I end up making it this weekend, I’ll send you a pic đŸ˜‰

    And thanks so much for the awesome compliment!

    • Saylan says:

      You are so very welcome and I would love to see pics. đŸ™‚ I found I had most of this as well in my fridge so it definitely works with the low carb/no carb plan I’m trying,

  3. […] pie, be careful not to step away from the oven as the top can quickly burn. (Adapted from: Rapunzel’s Adventures) Share this:FacebookPinterestTwitterEmailPrintLike this:LikeBe the first to like this […]

  4. Vicky Leung says:

    I made this over the weekend (it’s about time right) and it is wonderful! I didn’t miss the potato topping at all. I divided mine into several containers to take with me to work over the week. I have pictures up on my blog (http://menubyvicky.com/2012/05/24/cauliflower-shepherds-pie/)

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