If you have read my other posts then you might know I have been on this journey of super low carb weight loss. So far it has been working and I am losing. Now closer to the goal I have been upping my fat knowing my body can take that and this way I am fuller longer with the high protein. After also looking for recipes to change up the daily same old same old I came to the realization that I was on the Keto diet. (Also it's called ketogenic diet) It is close to the Alkins diet but lower fat and working in a 3-1 ratio for proteins to carbs. So far going to a higher fat and working with a carb to protein ratio I have been fuller and happier.
With this I am now making up my new recipes to help with living in a home with a picky husband and toddler!
Here is my shepherd's pie
For meat filling
Canola oil spray
Half chopped onion
1 pound ground 85% fat beef
1 tbs garlic powder
Pinch of salt and pepper
1 tbs almond meal
2/3 cup chicken broth
1/2 tbs Worcestershire sauce
2 teaspoon chopped parsley
1 1/2 cups of frozen peas and carrots
For the cauliflower mash
Head of cauliflower, chopped
Salt and pepper
Splash of milk
Cheddar cheese
Butter
Chives (optional)
1. Preheat oven to 400 degrees
2. Chop head of cauliflower and place in pot to steam
3. While the cauliflower is steaming, sauté onions in oil in a saucepan over medium heat until they begin to get color
4. Add half garlic to the onions then add the beef with salt and pepper and cook until browned. Then sprinkle the meat with the almond flour stir and cook for another minutes.
5. Add chicken broth, Worcestershire and parsley and stir
6. Bring the full thing to a boil reduce the heat and simmer for about 10 mins to deduce the liquids
7. Put frozen peas and carrots in microwave bowl and defrost then until the peas are starting to cook.
8. Add the peas and carrots to the beef and stir then spoon it into four individual ramekins
9. Put the steamed cauliflower into a food processor and season with salt and pepper. Then add only a slash of milk and butter
10. Top the beef with the cauliflower and sprinkle with cheese and chives. Place bowls on cooking sheet and bake until golden brown and bubbling close to 25 mins.
After plugging the ingredients into a calorie counter this is what I came up with:
349 calories, in one bowl 20.7g fat 10.55g carbs and 31.13 g of protein
