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Shepherd’s Pie

Posted By Worker Bee On October 17, 2009 @ 8:00 am In Recipes | 90 Comments

Shepherd’s Pie is comfort food [7] at it’s best. Flavorful ground meat is mixed with a simple blend of peas, carrots and green beans, and in the recipe Cherie Randall submitted for the Primal Blueprint Cookbook Contest [8], topped with a creamy layer of buttery cauliflower puree. Once you’ve tasted the smooth texture and rich flavor of cauliflower whipped with butter you’ll want to start eating it straight out of bowl with a spoon. But for this recipe in particular it’s worth waiting to experience the whole dish together. Alone, ground meat and frozen vegetables may not seem like anything special. But when combined with the cauliflower puree into Shepherd’s Pie, the result is the type of home cooked meal all of us wish was waiting for us at the end of a long day.

Ingredients:

  • 1 head cauliflower
  • 2 tablespoons butter
  • 1-3 tablespoons cream (optional)
  • salt & pepper taste
  • 3 tablespoons olive oil
  • 1 medium onion, chopped
  • 1 cup frozen organic peas & carrots, thawed
  • 3/4 cup frozen organic green beans, thawed
  • 1 pound ground grass-fed beef or bison
  • 1 tablespoon coconut flour or almond flour
  • 3/4 cup beef stock or broth
  • 1 tablespoon chopped fresh thyme or 1 teaspoon dried
  • 1 tablespoon chopped fresh rosemary or 1 teaspoon dried
  • 2 tablespoons butter

Directions:

Preheat oven to 400 degrees Fahrenheit.

Break the cauliflower into chunky pieces and steam until just tender.

Put in the food processor with 2 tablespoons butter and process until smooth. Add salt & pepper to taste.

Optional: Add cream 1 tablespoon at a time until smooth but still fairly thick. Set aside.

Heat oil in a skillet over medium-low heat. Add onion and sauté several minutes until soft. Add beef and cook for about 5 minutes, stirring to break up the meat so it browns evenly. Add peas, carrots and green beans and cook another five minutes.

Stir in the coconut flour. Add broth and herbs and reduce the heat to low and simmer, stirring occasionally, for about 5 minutes. Add salt and pepper to taste. Remove from skillet and put into a 9-inch pie pan. Spread the cauliflower over the top.

Scatter 2 tablespoons of butter cut into small pieces on top of the cauliflower. Bake 30-35 minutes.



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