Beef and Cauliflower Pie

Name: Beef and Cauliflower Pie
Prep time: 25 min
Cook time: 30 min
Yield: 4
Cuisine: Canadian
Ingredients: 5 cups cauliflower; 1 onions; 11 button (white) mushrooms; 1 tbsp olive oil; 340 g ground beef, lean; 1/2 cup canned tomatoes (diced); 4 tsp tomato paste; 2 tsp Worcestershire sauce; 2/3 cup beef broth; 2/3 cup frozen peas; 1/2 cup milk, partly skimmed, 2%; 4 tsp butter, unsalted; ground pepper to taste; 1 pinch salt

132 Reviews

93% would make this recipe again

Ground beef, onions, mushrooms, and peas, covered with mashed cauliflower, and baked until golden.

A low-carb variation of the classic Shepherd's Pie, where the potatoes are replaced with cauliflower.

Preparation : 25 min Cooking : 30 min

330 calories/serving

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Ingredients

5 cups	cauliflower, cut into florets	800 g
1	onions, finely chopped	200 g
11	button (white) mushrooms, thinly sliced	150 g
1 tbsp	olive oil	15 mL
340 g	ground beef, lean
1/2 cup	canned tomatoes (diced)	130 g
4 tsp	tomato paste	24 g
2 tsp	Worcestershire sauce	10 mL
2/3 cup	beef broth	170 mL
2/3 cup	frozen peas	80 g
1/2 cup	milk, partly skimmed, 2%	125 mL
4 tsp	butter, unsalted	18 g
	ground pepper to taste [optional]
1 pinch	salt [optional]	0.2 g

Before you start

For individual pies, choose baking dishes which contain about 375 ml or 1 ½ cups when 3/4 full.

Method

Preheat the oven to 205°C/400°F.
Prepare the vegetables: finely chop the onion; thinly slice the mushrooms; cut the cauliflower into florets then boil them 10-15 min until they are very tender. Drain them well and set aside.
Heat the oil in a pan over medium-high heat. Add the ground meat and sear it until it looses its red colour, about 4-5 min, then break it up with a fork. In order to brown the meat, it is important not to stir it at the beginning, otherwise it will release its juices and will «boil» rather than brown.
When the meat is golden-coloured, add the chopped onion then cook 2 min with stirring. Stir in the diced tomatoes, mushrooms, tomato paste, Worcestershire sauce, and broth. Add the frozen peas and continue cooking until heated through, about 4-5 min. Add salt and pepper. Remove the pan from the heat and transfer the contents to one large baking dish, or distribute it into individual baking dishes.
Pour the milk into a large microwave-safe bowl. Add the butter and microwave on medium-high a few minutes, uncovered, until very hot. Add the cooked cauliflower and mash the mixture until it is creamy. Add salt and pepper to taste. Place a spoonful of the cauliflower mixture on top of the beef mixture, then gently spread it with a spoon to cover evenly.
Bake in the middle of the oven until the top is golden-brown, about 30 min. Serve.

Remarks

The pies can be frozen right after having been covered with the mashed cauliflower and individually wrapped. They can be baked (taken directly from the freezer) for about 50 min at 205°C/400°F.

Nutrition Facts Table

per 1 serving (450 g)

Amount

% Daily Value

Calories

330

Fat

18 g

27 %

Saturated 7.1 g
+ Trans 0.2 g

37 %

Cholesterol

60 mg

Sodium

280 mg

12 %

Carbohydrate

20 g

7 %

Fibre

7 g

28 %

Sugars

10 g

Net Carbs

13 g

Protein

25 g

Vitamin A

35 %

Vitamin C

150 %

Calcium

10 %

Iron

24 %

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Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :

Vegetables and Fruits :	4	servings
Grain Products :	0	serving
Milk and Alternatives :	¼	serving
Meat and Alternatives :	1	serving

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Claims

This recipe is :

Free :: Added Sugar
Excellent source of :: Fibre, Folacin, Niacin, Potassium, Selenium, Vitamin A, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin C, Vitamin K, Zinc
Good source of :: Copper, Iron, Magnesium, Manganese, Pantothenic Acid, Phosphorus, Vitamin B1, Vitamin D
Source of :: Calcium, Vitamin E

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DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group	Exchanges
Starches	0
Vegetables	2
Milk and Alternatives	0
Meat and Alternatives	2
Fats	3

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Check out our Meal Plans for Type 2 Diabetes

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Members' Reviews

132 Reviews (126 with rating only ) 93% would make this recipe again

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65535 3 Beef and Cauliflower Pie

december 03, 2011 | I would make this recipe again

Not bad, though I'll put a little less care into chopping the cauliflower next time, knowing how it ends up...

Useful 0

Ken_Doris 5 Beef and Cauliflower Pie

august 18, 2011 | I would make this recipe again

This is a great one, Simple easy to make. I was expecting the cauliflower to have been overpowering but not so.

Useful 1

Geogirl 4 Beef and Cauliflower Pie

august 31, 2010 | I would make this recipe again

Loved this casserole meal, it took longer to prepare than I had expected but it was worth the effort. In order to make it gluten free I had to omit the Worcestershire sauce but it still tasted great to me. Loving the leftovers today for lunch.

Useful 0

vikkic 5 Beef and Cauliflower Pie

july 25, 2010 | I would make this recipe again

Made this tonight for a very fussy eater and it got the thumbs up. Phew :) The cauliflower topping worked very well. Definitely making it again.

Useful 0

kittybella86 5 Beef and Cauliflower Pie

april 10, 2010 | I would make this recipe again

This recipe was enough for three people - I made it for the first time and it was delicious! Juicy and fills you up just right. Less heavy than a sheppard's pie, but just as filling :) I added 1/2 can of diced tomatoes rather than 1/2 cup, and I find that it added a nice touch of added moisture to the casserole.

Useful 0