Sunday, 13 May 2012

Sheppards Pie (Cottage-Flower Pie)

Cottage-Flower Pie

1 large bag frozen cauliflower florets, defrosted
1/4 cup coconut milk
1/2 tablespoon coconut oil
salt & pepper to taste
paprika for garnish

Meat Filling:
2 tablespoons coconut oil
1 cup chopped onion (about 1/2 of a large onion)
2 cloves garlic, crushed
2 carrots, peeled and finely diced
1 1/2 lbs. ground beef or lamb
2 teaspoons tomato paste
1 cup beef or chicken broth
1 teaspoon coconut aminos (worchestershire or balsamic vinegar)
2 teaspoons fresh chopped rosemary (1 teaspoon dried)
1 teaspoon fresh chopped thyme leaves (1/2 teaspoon dried)
1 egg white

Make the Topping: Place the coconut milk and defrosted cauliflower in the bowl of a food processor and puree until smooth. Melt the coconut oil on the stove or in the microwave and add to the cauliflower, along with salt and pepper. Set the cauliflower aside.

Preheat the oven to 400 degrees F.
Make the Filling: Heat a large skillet over medium-high heat and add the coconut oil. When hot, add carrots and onions, reduce heat to medium-low and cover; allow the vegetables to get soft but not brown. (about 5 minutes.

Add the garlic to the pan and stir ’til fragrant, about a minute. Add the ground meat and break up with a wooden spoon, until it’s cooked through and brown, about 5-10 minutes.

Add the tomato paste, broth, coconut aminos, and herbs. Stir to combine, then bring to a boil, and reduce to a simmer for 10 minutes or so. Set the pan aside and allow to cool for 10-15 minutes. Lightly scramble the egg white and blend into the meat mixture.

 Assemble It: Spread the meat mixture evenly in a medium-sized baking dish (about 12X6 inches). Spread cauliflower mixture on top of meat with a spatula, then with the tines of a fork, lightly create some texture on top – the peaks and valleys make nice brown spots in the oven. Sprinkle lightly with paprika.

Place on the middle rack of the oven and bake for 25 min or just until the top begins to brown. Remove to a cooling rack for 5-10 min before serving.  Note:  chopped greens like spinach, kale, collards, or chard (frozen or fresh) would taste great mixed into the meat. i have also added a few mushrooms, green or red peppers to this as well..

No comments:

Post a Comment