Shepherd’s Pie with Minty Broc-cauli Mash

If you are on a low carb diet but fancy a home-cooked, comforting meal, this recipe is for you. By substituting the usual white potato mash for a broccoli/cauliflower one, you avoid breaking ketosis through blood sugar spikes, bloating and the tiredness which follows high-carb meals.

Shepherd's pie 1

Serves 4

Approximate nutrition per serving: 349kcal / 24g fat / 12.4g saturated fat / 9.2g total carbs / 4.4g fibre / 4.8g net carbs / 24g protein.

Ingredients:

For the mash:

  • 250g broccoli, chopped into florets
  • 250g cauliflower, chopped into florets
  • Handful of fresh mint leaves
  • 2 tablespoons ghee (use more if you want a creamier mash)
  • 15g fresh ginger, finely chopped (optional)
  • Pinch of sea salt

For the mince:

  • 400g organic, grass-fed lamb mince
  • 2 cloves garlic, crushed
  • 2 tablespoons ghee
  • 2 sprigs fresh rosemary
  • Pinch os sea salt

Method:

  1. Preheat the grill on a medium to high heat. If you don’t have a grill, you could use a cook’s blow torch. I like to brown off the top of the shepherd’s pie once it’s assembled but this is not a necessary step if you don’t have a grill.
  2. Heat the two tablespoons of ghee on a low heat in a large frying pan. Once melted, add the mince, crushed garlic, rosemary and sea salt, and stir to prevent the garlic catching and burning.
  3. Turn up the heat to medium and cover, stirring occasionally.
  4. Whilst the mince is cooking, steam the broccoli and cauliflower until tender, roughly 5 minutes.
  5. When the broccoli and cauliflower are ready, blend in a food processor along with the fresh mint leaves, ghee, sea salt and ginger (if using) until a mash like consistency is achieved. Set aside, covered to lock in heat.
  6. Once the meat is cooked, transfer to a ceramic baking dish, spreading it as an even layer. Add the minty mash on top of the mince. Use a fork to fluff up the top of the mash.
  7. If desired, place the shepherd’s pie under the grill for roughly 5 minutes, or until the tips of the mash start to brown.
  8. Serve with a few fresh mint leaves.

Shepherd's pie 2.png

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