Healthy Shepherd's Pie
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(Difference between revisions)
(Created page with '== Ingredients == * 1 batch mashed cauliflower * 1 1/2 tablespoons coconut oil * 1 medium onion, diced (about 1 cup) * 2 carrots, peeled and finely diced (about 1 cup) * 2 clove…') |
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== Ingredients == | == Ingredients == | ||
| - | * 1 batch | + | * 1 batch [[Mashed Cauliflower]] |
* 1 1/2 tablespoons coconut oil | * 1 1/2 tablespoons coconut oil | ||
* 1 medium onion, diced (about 1 cup) | * 1 medium onion, diced (about 1 cup) | ||
| Line 19: | Line 19: | ||
# Preheat the oven to 400 F | # Preheat the oven to 400 F | ||
| - | # | + | # Heat a large skillet over medium-high heat about 3 minutes. Add coconut oil and allow it to melt. Add the onion and carrot, reduce heat to medium-low and cover; allow the vegetables to get soft but not brown, about 5 minutes. |
| + | # Add the garlic to the pan and stir until fragrant, about 1 minute. With your hands, crumble the ground lamb into the pan and break up large chunks with a wooden spoon. Saute until it's cooked through and brown, about 5-10 minutes. Taste, then season with salt and pepper. | ||
| + | # Add the tomato paste, broth, coconut aminos, rosemary and thyme to the pan. Stir to combine, then bring to a boil and simmer uncovered until most of the liquid has evaporated, about 10 minutes. Set the pan aside and let it cool for 10-15 minutes. Scramble the egg whites until frothy and blend into the meat mixture. | ||
| + | # To assemble the shepherd's pie, spread the meat mixture evenly in a 12x6-inch (2.2 quart) baking dish. With a rubber scraper and a light hand, spread the mashed cauliflower on top of the meat. Gently drag the tines of a fork in a zigzag pattern across the surface to create a texture - the peaks and valleys turn a lovely golden brown in the oven. Sprinkle the top lightly with paprika. | ||
| + | # Place the pan on the middle rack of the oven and bake for 25-30 minutes, until the top begins to brown. Remove to a cooling rack for 5-10 minutes before serving. | ||
Current revision as of 11:33, 24 October 2013
Ingredients
- 1 batch Mashed Cauliflower
- 1 1/2 tablespoons coconut oil
- 1 medium onion, diced (about 1 cup)
- 2 carrots, peeled and finely diced (about 1 cup)
- 2 cloves garlic, minced (about 2 teaspoons)
- 2 pounds of ground lamb
- salt and black pepper to taste
- 1 tablespoon tomato paste
- 1 cup beef or chicken broth
- 1 teaspoon coconut aminos
- 2 teaspoon dried rosemary
- 1/2 teaspoon dried thyme leaves
- 3 egg whites
- paprika, for garnish
Steps
- Preheat the oven to 400 F
- Heat a large skillet over medium-high heat about 3 minutes. Add coconut oil and allow it to melt. Add the onion and carrot, reduce heat to medium-low and cover; allow the vegetables to get soft but not brown, about 5 minutes.
- Add the garlic to the pan and stir until fragrant, about 1 minute. With your hands, crumble the ground lamb into the pan and break up large chunks with a wooden spoon. Saute until it's cooked through and brown, about 5-10 minutes. Taste, then season with salt and pepper.
- Add the tomato paste, broth, coconut aminos, rosemary and thyme to the pan. Stir to combine, then bring to a boil and simmer uncovered until most of the liquid has evaporated, about 10 minutes. Set the pan aside and let it cool for 10-15 minutes. Scramble the egg whites until frothy and blend into the meat mixture.
- To assemble the shepherd's pie, spread the meat mixture evenly in a 12x6-inch (2.2 quart) baking dish. With a rubber scraper and a light hand, spread the mashed cauliflower on top of the meat. Gently drag the tines of a fork in a zigzag pattern across the surface to create a texture - the peaks and valleys turn a lovely golden brown in the oven. Sprinkle the top lightly with paprika.
- Place the pan on the middle rack of the oven and bake for 25-30 minutes, until the top begins to brown. Remove to a cooling rack for 5-10 minutes before serving.
