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Low Carb Cottage Pie

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Earlier in the week, my husband bemoaned the fact that daylight savings time was approaching and we would be losing an hour of sleep. I’m not sure what world he’s living in, but the time on the clock has little relevance for our children. Lose an hour, gain an hour…doesn’t really matter to me. I’m not in control of how long I sleep anyway. If anything, I look forward to this evening when I can put the kids to bed an hour ‘early’.

Springing forward brings other benefits as well, specifically a bit of daylight past the kids’ bedtime…which translates into not running in the dark. That, combined with the warming temperatures of spring approaching, bodes well for resuming my evening runs. I have to admit, I’ve been sorely off-track with my fitness goals during these past two weeks and the number on the scale has been creeping upwards. Wintery weather and the early sunset has made it hard to get myself out the door for my evening runs. And finally being able to fit into some of my clothes again has made me complacent about my diet. But I’m not done yet (far from it) and it’s time to get back on track, before I undo the results I’ve achieved so far.

So, starting tomorrow (today I’m going to eat ice cream for breakfast, lunch, AND dinner), I’m hopping back on the horse and refocusing on my fitness goals. With the warmer temps and later sunset, I’ve got no excuses for not heading out for my evening runs. And I’m going to refocus on reducing my refined carb intake (a la South Beach diet), since I know it helps me to feel more satisfied, make better food choices, and eat less overall.

With St. Patty’s Day just around the corner, comforting meat-and-potato type meals are on my mind. But potatoes fall firmly into that refined carb category which I’m aiming to avoid. Fortunately, that doesn’t mean you can’t enjoy some comforting Irish cookin’ with just a few substitutions. You may remember a few weeks ago, when I shared a recipe for mashed cauliflower, which makes a wonderful substitution for mashed potatoes…a substitution which would also make the perfect topping for a low-carb, South Beach friendly cottage pie. Using lean ground beef and part-skim cheese helps lighten the meal even more, without sacrificing any flavor. Furthermore, making low-glycemic index choices for the veggie layer keeps this dish nicely in line with my diet plan.

If you’re looking to celebrate St. Patty’s Day without sacrificing your diet goals, this just might be the dish for you! Though, in the interest of full disclosure, you should know that I fully intend to make (and eat) more corned beef and cabbage egg rolls on St. Patty’s Day, with a few dark beers to wash them down. (All food and beer are zero calories on St. Patty’s Day…if you’re Irish, that is. I swear it…a little red-headed leprechaun told me so.)

Looking for a traditional lamb and potatoes Shepherd’s Pie recipe? Click HERE.

Low Carb Cottage Pie

Ingredients

For the beef layer:

  • 1 tablespoon olive oil
  • 1 pound lean ground beef
  • 2 tablespoons flour
  • 1 cup beef broth
  • 2 tablespoons worcestershire sauce
  • 1/4 teaspoon onion powder
  • Salt and pepper
For the veggie layer:
  • 2 cups green beans, steamed and chopped
  • 1 tablespoon olive oil
  • 2 cups mushrooms, sliced
For the mashed cauliflower:
  • 1 head cauliflower, chopped and steamed until tender
  • 2 tablespoons butter
  • 1/4 cup milk
  • 1/4 teaspoon garlic powder
  • Salt
  • 1/2 cup part-skim cheddar, shredded

Directions

Preheat oven to 375 degrees.

For the beef layer: Heat olive oil in a pan over medium heat. Add the ground beef and cook, stirring frequently, until fully cooked. Sprinkle the flour over the meat and stir, allowing it to cook for about a minute. Then, add the beef broth, worcestershire sauce, and onion powder. Bring the mixture to a simmer. Simmer for a few minutes until the liquid thickens into a gravy around the meat. Season with salt and pepper, to taste. Pour the mixture into a baking dish.

For the veggies: Wipe out the pan used for the beef. Heat olive oil over medium heat. Add the sliced mushrooms. Cook for 7-10 minutes, until golden and tender. Scatter the mushrooms and the steamed green beans in an even layer over the meat.

For the mashed cauliflower: Using a food processor, blender, or immersion blender, combine the cauliflower, butter, milk, and garlic powder until smooth. Season with salt, to taste. Spread the mashed cauliflower in an even layer over the veggies.

Sprinkle the cheese over the top. Bake for about 25 minutes, until heated through and slightly browned. (Allow for longer cooking time if preparing ahead of time and refrigerating before baking.)

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4 responses »

  1. I’m all for substitutions, especially if it means lower carbs great flavor! Thanks for posting.

    Reply
  2. That’s supposed to read: AND great flavor :)

    Reply
  3. What a perfect idea! I love shepherd’s pie but very rarely allow myself to have it. This is the ticket!

    Reply
  4. Great idea! I’ll have to try this. You’ve inspired me to dust off my South Beach diet cookbook.

    Reply

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