Keto Shepherd's Pie with Baked Green Beans

This low-calorie, high-protein Keto Shepherd's Pie is a delicious and hearty dish perfect for meal prep. Featuring a savory ground beef filling topped with a creamy mashed cauliflower crust, it's paired with a side of baked green beans for a complete meal. This dish not only satisfies hearty cravings but also aligns with keto dietary needs.

Ingredients

🥩 1 kg Extra Lean Ground Beef
🧄 20g Garlic
🧅 40g Onions
🌿 8g Italian Spice 10g Italian Herbs and Spices added
🥣 240 ml Beef Stock
🌽 20 ml Cornstarch
🧂 4g Salt
⚫️ 2g Pepper
🫘 40g Green Peas frozen
🥄 Low-Calorie Oil Kirkland Canola Oil Cooking Spray

Cauliflower Mash:
🥦 800g Cauliflower
🧄 8g Garlic Powder 2g added
🧂 4g Salt 1g added
⚫️ 2g Pepper
🧀 20g Parmesan Cheese grated

Baked Green Beans:
🥬 400g Green Beans frozen, cooked
🧂 4g Salt
⚫️ 2g Pepper
🧄 4g Garlic Powder
🥄 20 ml PAM Spray Kirkland Canola Oil Cooking Spray

Additional for Assembly:
🥕 80g Sliced Carrots

Instructions

1- Cook the Meat Filling:

• Lightly spray a large pan with Kirkland Canola Oil Cooking Spray. Heat over medium.
• Add 1 kg of lean ground beef, breaking it up with a Bosses Chef's Knife and a silicone spatula. Cook until browned and fully cooked.

2- Drain and Sauté:

• Strain the cooked beef in a metal mesh strainer set over a bowl to drain excess fat.
• Return the pan to the stove (lightly sprayed again), and sauté chopped onions and garlic for 2-3 minutes.

3- Combine and Simmer:

• Return the strained beef to the pan. Add Italian herbs and spices, cooking for another 3 minutes.
• Add beef stock, deglazing the pan's bottom. Create a cornstarch slurry with remaining beef stock, stir it into the filling, simmering for 5 minutes to thicken.

4- Final Seasoning:

• Season with salt and pepper, adding frozen peas in the last minute.
• Remove and let cool completely.

5- Boil Cauliflower:

• Boil cauliflower florets for 30 minutes until soft.

6- Mash and Mix:

• Drain and transfer to a stainless steel bowl. Mash with a potato masher to desired consistency.
• Mix in garlic powder, salt, and grated Parmesan cheese, ensuring it's creamy and well combined.

7- Prepare Green Beans:

• Toss cooked green beans with garlic powder, salt, and pepper in a bowl.
• Spread evenly on a baking tray lined with Pillsbury parchment paper, lightly sprayed.

8- Bake Green Beans:

• Bake at 450°F (232°C) for 10 minutes. Cool completely.

9- Assemble Shepherd's Pie:

• Line a baking pan with parchment paper.
• Layer with meat filling, sliced carrots creating a border, and top with mashed cauliflower.

10- Final Baking:
- Sprinkle the top with additional Parmesan cheese.
- Bake at 450°F (232°C) for 45 minutes until golden brown.
- Cool completely before slicing.

Prep Time: 40 minutes
Cook Time: 75 minutes
Total Time: 2-3 hours (including cooling)
Servings: 4
Calories per Serving: 487
Protein: 48.3g
Fat: 18.5g
Carbs: 19.5g
Equipment:

• Lagostina Pan with Tempered Glass Lid
• Metal Mesh Strainer with Wooden Handle
• Various Sizes of Stainless Steel Bowls
• Red and White Silicone Spatula
• Bosses Chef's Knife
• Wooden Cutting Board
• Potato Masher
• Small White Bowls/Ramekins
• Non-stick Baking Pan
• Pillsbury Parchment Paper
• Oven
• Serving Spatula
• Meal Prep Containers
• Microwave
• Fork

Cooking Tips

• Fat Reduction: Drain beef properly for fewer calories.
• Creamy Cauliflower: Blend if a smoother texture is preferred.
• Cooling: Ensures structural integrity for smooth slicing.
• Carrot Border: Prevents cauliflower from seeping into meat.

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Keto Shepherd's Pie