Healthy and Low-Carb Shepherd's Pie

I am so happy with how this Shepherd's Pie turned out tonight! Definitely a keeper. I roasted fresh cauliflower to make the "faux-tatoes," and used lean ground beef. The cauliflower is topped with fresh shredded Parmesan, which gives the top layer a yummy, crunchy texture when it bakes in the oven. It was delicious, and my 20-year-old daughter, who has never been a fan of cauliflower, had 3 helpings before realizing she wasn't eating potatoes! 

I know you're not "supposed" to use carrots or peas in low-carb recipes, but you know what? It's only 1/2 cup of each in this whole recipe, so it really doesn't add a lot in a serving. I believe 1/2 cup of peas has 11 carbs, and 1 whole carrot has around 7 - and that's not even counting the fiber you can take away from the carb count. I'm not worried about it! (And I just love the taste of carrots and peas in Shepherd's Pie!) On the other hand, a helping of mashed potatoes can have 30-40 carbs, with zero fiber, so if you're trying to keep your carbs in check, I do think it's worth it to replace them with something lower-carb like cauliflower.

Oh, one other thing. I think traditionally Shepherd's Pie is supposed to be made with lamb, and "Cottage Pie" is made with ground beef. But I digress. I'm American, and I grew up saying Shepherd's Pie, even if that's probably wrong.

Ingredients:

• 1 head of cauliflower, leaves removed and roughly chopped
• 2 TBSP extra-virgin olive oil
• Salt & pepper, to taste
• 4 garlic cloves - 3 whole, 1 crushed
• 2 lbs. lean ground beef
• 1/2 cup chopped carrots
• 1 cup cut green beans (can be fresh, frozen, or canned)
• 1/2 cup green peas (can be frozen or canned)
• 1/4 cup chopped yellow onion
• 1/4 cup tomato paste
• 1/3 cup water
• Seasoned salt (like Lawry's), to taste
• 1/4 tsp pepper
• 1/2 tsp dried rosemary
• 1/4 tsp dried thyme
• 2 TBSP cream cheese
• 1/2 cup freshly shredded Parmesan (do not use the powdery canned stuff!)

Directions:

1. Heat oven to 350F. Spray a 9x13 inch baking pan with nonstick cooking spray. Lay cut-up cauliflower and 3 whole garlic cloves in the pan in an even layer. Drizzle generously with the olive oil, then sprinkle lightly with salt and pepper. Cover with foil and bake for 35 minutes. After 35 minutes, remove foil and bake another 10 minutes, or until cauliflower starts to turn a nice golden brown. Set aside, but keep oven on at 350.
2. While cauliflower bakes, heat a large iron skillet on the stove over medium heat. Add ground beef, onion, carrots, green beans, and crushed garlic. Cook and stir, breaking up the beef, until the beef is brown and cooked through.
3. In a small bowl, whisk together tomato paste and water. Stir into the beef mixture along with the peas. Season with rosemary, thyme, seasoned salt, and pepper. Mix well and taste-test, adding more salt or other seasonings as needed. Smooth beef mixture evenly in the skillet with a spatula.
4. Place the roasted cauliflower in a food processor bowl with the cream cheese. Process until smooth, like mashed potatoes. Taste and add some seasoned salt if it needs more salt.
5. Carefully spread the mashed cauliflower over the beef mixture, then sprinkle evenly with the shredded Parmesan cheese. Bake in 350 oven for about 15-20 minutes, until edges are bubbly and top is starting to brown.

Yield: about 6-8 servings

Vegetable Beef Soup - Easy & Low-Carb

 

Mmmm....it's a very cold day and I just threw together this vegetable-beef soup for lunch. I remember back in 2004 when my mom was sick and weak after chemo treatments, she asked me several times to make this soup for her. She said it always felt so nourishing to her.

It really hit the spot today! Andy has been trying to eat low-carb/keto since the New Year, so I left out higher carb ingredients like potatoes and corn. I cut the carrots in larger chunks so he could easily avoid them if he wanted.

Ingredients:

• 1 lb. lean ground beef
• 1 onion, roughly chopped
• 2 stalks celery, thickly sliced
• 2 carrots, peeled and sliced diagonally
• 1/2 lb. frozen green beans
• 1 tsp Italian seasoning
• 1 bay leaf
• 1 tsp salt
• 1/4 tsp pepper
• 2 cloves garlic, crushed
• 1 can stewed tomatoes
• 1 carton (4 cups) beef broth
• 2 TBSP tomato paste
  
  

Directions:

1. In a stockpot, brown ground beef with onion and celery over medium heat. 
2. Add carrots, green beans, seasoning, stewed tomatoes, and crushed garlic.
3. In a mixing bowl, whisk together the tomato paste and beef broth. Add to meat mixture. 
4. Cover pot and bring to a boil. Then, lower heat to a simmer and cook for about 45 minutes. Enjoy!
   

Frittata with Leftover Brisket

Made this for breakfast this morning. It was pretty good, for eggs. Filling and low-carb.

Ingredients:

• Nonstick cooking spray
• 7 eggs
• 3/4 cup heavy cream
• Leftover brisket (ours was from Dickey's), cut into bite-size pieces
• 1 jalapeno pepper, chopped
• 1/4 red bell pepper, chopped
• 3/4 tsp cumin
• 1 tsp chili powder
• 1/4 yellow onion, chopped
• 1 clove garlic, crushed
• Salt & pepper, to taste
• 1 cup shredded cheddar cheese

Directions:

1. Heat oven to 375F, and spray a 9x13-inch baking dish with nonstick cooking spray.
2. Sprinkle leftover meat, chopped vegetables, and 3/4 cup cheese in an even layer on bottom of baking dish. 
3. In a bowl, whisk eggs with heavy cream, garlic, cumin, chili powder, salt, and pepper.
4. Pour egg mixture over meat and vegetables in baking dish.
5. Bake for 25-30 minutes, until frittata is almost done. Sprinkle with remaining 1/4 cup cheese and bake for an additional 3-5 minutes.
6. Remove from oven and allow to sit for 5 minutes before serving. 
7. Serve as is, or top with salsa and fresh cilantro.