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Sunday, January 3, 2016


This really is the tastiest shepherd’s pie I have had low-carb or high-carb!  Try it and you won’t be sorry.  You also will not miss mashed potatoes on top of this at all.  Very good casserole!  Truth be told, this is really a COTTAGE PIE since it is made with beef.  Shepherd's pie is made with lamb.  However, I named it Shepherd's pie as that is more universally well-known.

2 tbsp bacon fat (30 mL)
4 oz onion, chopped (120 g)
21/oz chopped carrot (70 g)
1 celery stalk, sliced thinly
1 cup chicken, OR beef broth (250 mL)
21/lbs lean ground beef , OR lamb for real shepherd's pie! (1.1 kg)
2 tbsp minced garlic (30 mL)
  (I used the bottled kind)
Cheese Sauce (x 2)  - see RECIPE BELOW
2 tbsp sugar-free ketchup, OR to taste (30 mL)
1 tsp Worcestershire sauce, optional (5 mL)
Seasoning salt, to taste
Cauli-Mash for the top:
1 small to medium cauliflower, cut into florets
1/cup Cheese Sauce (see above) (125 mL)
3 eggs
1/tsp salt (2 mL)
1/cup grated Cheddar cheese (125 mL)
4 slices bacon, cooked crisp and crumbled

Preheat the oven to 375°F (190°C). 

In frying pan, in bacon fat over medium heat, stir fry, onion, carrot and celery about 5 minutes.  Add chicken, OR beef broth and cook until vegetables are tender.  Set aside.

In frying pan, brown ground beef and garlic.  Add Cheese Sauce (withhold 1/2 cup (125 mL) Cheese Sauce), ketchup, Worcestershire sauce, if using and seasoning salt, to taste.  Cook until heated through completely.  Stir in cooked vegetables.  Place in glass 9 x 13-inch (2 L) casserole dish.

In pot of boiling water, cook cauliflower florets until very tender.  Drain and place in salad spinner, if you have one, to remove excess moisture, otherwise pat dry with paper towels.  In food processor, process cauliflower, the reserved 1/cup (125 mL) Cheese Sauce, page___, eggs and salt until smooth.  Smooth cauli-mash over top of meat mixture in casserole dish.  Sprinkle with Cheddar cheese and bacon bits.  Bake 25 minutes. 

 Yield:  8 servings
1 serving
675.6 calories
45.1 g protein
51.1 g fat
1.5 g fiber
6.4 g net carbs

This cheese sauce will amaze you!  You can normally use whatever cheese you have on hand.  It is a super-useful recipe and you'll never ever miss flour-filled cheese sauces again, as this tastes better and is nice and thick too.

Cheese Sauce:
4 oz regular cream cheese (125 g)
3 tbsp butter (45 mL)
1/3  cup Low-Carb Milk, (75 mL)
  OR whipping cream
1/4  tsp salt, OR to taste (1 mL)
1/8  tsp white pepper (0.5 mL)
2/3  cup grated Cheddar cheese (150 mL)
1 tbsp water, optional (15 mL)

In nonstick pan or pot, combine cream cheese, butter, Low-Carb Milk, page 25, OR whipping cream, salt and white pepper.  Whisk occasionally.  Stir in Monterey Jack, OR Cheddar cheese until it melts and sauce is smooth.  If necessary, add a tablespoon (15 mL) of water.

Helpful Hints:  *Spreadable cream cheese may be used to make a less expensive sauce. It will be a slightly thinner sauce. Buy the spreadable cream cheese in the bigger tubs, if possible.  Double the recipe when needed for covering a very large dish of vegetables, such as the Vegetable Au Gratin Casserole.

Yield:  1 cup (250 mL) Cheese sauce
2 tbsp (30 mL) per serving
125.2 calories
4.0 g protein
11.9 g fat
0.7 g net carbs

When you buy any of our "
Low-Carbing Among Friends cookbooks"

But only from here --->!

BIG SURPRISE! For those of you who ORDER VOLUME 1 SPIRAL BOUND via PAYPAL from our  WEB SITE only at: www.AMONGFRIENDS.US  We ran out of the older version in coil bound so we're substituting a new (as yet unannounced) version!  There's plenty of Photos - more than the others, a BIG recipe section by George Stella, now they're all organized by category + lots of nice new recipes from me!

For other great Low-Carb, Gluten-Free recipes by the team & me:

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