Low Carb Shepherd’s Pie – Keto Comfort food

Low Carb Shepherd’s Pie – Keto Comfort food

July 21, 2019 26 By William Morgan


Welcome all! Papa G here. Today I present
my version of shepherd’s pie – low carbohydrate of
course! Now, the original version is made
with lamb, carrots and peas, with a nice
topping of mashed potatoes. Obviously we
can’t use all of those ingredients and
keep it low carbohydrate, so we’re gonna change
it up a bit. Let’s get started.
We’ll begin with a clean head of cauliflower.
This will serve as our potato
replacement. Roughly cut the cauliflower,
removing the woody middle. On a large
sheet of aluminum foil, place our chopped
cauliflower and add four cloves of
peeled garlic. Sprinkle with a little
salt and some ground black pepper. Wrap
and seal tightly. Place in the middle of
a preheated 350°F oven and let
roast for a 1 hour. To a large skillet on
medium-high heat, add a tablespoon of
extra virgin olive oil and 2 tablespoons
of unsalted butter. As I said in the
opening, we’re gonna substitute a few
ingredients. Here, we’re going to use
ground beef instead of lamb. I just find
beef to be a little more palatable for
most folks. Add some salt and a little
black pepper.
Now add a quarter cup of diced onions.
Continue to cook until the beef is fully
browned and the onions have turned
translucent. Add a quarter cup of diced
carrots and a quarter cup of shelled
edamame. We’re using frozen edamame I
found in the frozen section of my
grocery store. This will give us the same
color and texture as green peas, but with
a lot less carbs. Stir and cook for about
two to four minutes. When our vegetables
have softened a bit, add some garlic
powder;
a little cayenne pepper; some tarragon;
rosemary; and instead of flour to thicken,
we’ll use about a half a teaspoon of
xanthan gum. Give that a stir to mix in
our spices. Now for our gravy elements…
add one cup of beef broth and a little
heavy cream. Mix and cook until it
thickens and comes together. This should
take about two to five minutes. Turn off
the heat and set aside.
Remove the cauliflower from the oven and
carefully open the foil. The steam is hot!
So be very careful. Place the cauliflower
in a large mixing bowl and with a
potato masher, mash until all the
cauliflower and garlic is broken up. Add
some extra virgin olive oil; some heavy
cream; and a third of a cup of cheese. Add
two tablespoons of dried chives and mix
thoroughly, mashing as you mix. Give a
taste for salt and pepper. I found my
needle a little of both. Once you have
the taste and texture you want, set aside
and we’ll construct our dish. Using an 8
by 11 inch baking dish, pour in our meat
mixture and spread evenly.
Gently dollop our mashed cauliflower
over the top. I like to do this in
sections to help make spreading it
across the top a bit easier. We want to
be careful not to mix it in with the
meat. Place in the middle of a preheated
375°F oven and let bake for 25
minutes, or until the top begins to brown.
When it’s done, remove and let cool for
at least 20 minutes. Serve warm…
…and enjoy!
There you have it folks! My low carbohydrate
shepherd’s pie. Another comfort food
option to add your low carb menu. I hope
you enjoyed this video. If you did, please
like and consider subscribing. I’ll have
something new every week. Thanks for
watching and I’ll see you next time!