Chicken and Cauliflower Pie

1 Reviews
100% would make this recipe again

Ground chicken, onions, mushrooms, and peas covered with mashed cauliflower, and baked until golden.

A low-carb variation of the classic Shepherd's Pie, where the potatoes are replaced by the cauliflower.

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Preparation : 25 min Cooking : 30 min
330 calories/serving

Ingredients

8 cups cauliflower, cut into florets 1.2 kg
1 1/2 onions, finely chopped 300 g
16 button (white) mushrooms, thinly sliced 220 g
2 tbsp olive oil 30 mL
500 g ground chicken, or ground turkey
3/4 cup canned tomatoes, low sodium 200 g
2 tbsp tomato paste 35 g
1 tbsp Worcestershire sauce 15 mL
1 cup chicken broth, low-sodium 250 mL
1 cup frozen peas 120 g
3/4 cup soy beverage, unsweetened, fortified 200 mL
2 tbsp margarine non-hydrogenated 28 g
ground pepper to taste [optional]
1 pinch salt [optional]

Before you start

For individual pies, choose baking dishes which contain about 375 ml or 1 ½ cups when 3/4 full.

Method

  1. Preheat the oven to 205°C/400°F.
  2. Prepare the vegetables: finely chop the onion; thinly slice the mushrooms; cut the cauliflower into florets then boil them 10-15 min until they are very tender. Drain them well and set aside.
  3. Heat the oil in a pan over medium-high heat. Add the ground chicken and sear it until it looses its pink colour, about 7-8 min.
  4. When the chicken is golden-coloured, add the chopped onion then cook 2 min with stirring. Stir in the diced tomatoes, mushrooms, tomato paste, Worcestershire sauce, and broth. Add the frozen peas and continue cooking until heated through, about 4-5 min. Add salt and pepper. Remove the pan from the heat and tranfer the contents to a large baking dish, or distribute into individual baking dishes.
  5. Pour the soy milk into a large microwave-safe bowl. Add the margarine and microwave on medium-high a few minutes, uncovered, until very hot. Add the cooked cauliflower and mash it until creamy. Add salt and pepper to taste. Place a spoonful of the cauliflower mixture on top of the chicken mixture, then gently spread it with a spoon to cover evenly.
  6. Bake in the middle of the oven until the top is golden-brown, about 30 min. Serve.

Observations

The pies can be frozen right after having been covered with the mashed cauliflower and individually wrapped. They can be baked (taken directly from the freezer) for about 50 min at 205°C/400°F.

Nutrition Facts Table

per 1 serving (450 g)

Amount

% Daily Value

Calories

330

Fat

18 g

28 %

Saturated 1.2 g
+ Trans 0 g

6 %

Cholesterol

60 mg

Sodium

160 mg

7 %

Carbohydrate

21 g

7 %

Fibre

7 g

29 %

Sugars

9 g

Net Carbs

14 g

Protein

24 g

Vitamin A

36 %

Vitamin C

150 %

Calcium

11 %

Iron

24 %
More info

Claims

This recipe is :
Excellent source of  :
Fibre, Folacin, Manganese, Phosphorus, Potassium, Vitamin A, Vitamin B6, Vitamin C, Vitamin K
Good source of  :
Copper, Iron, Magnesium, Niacin, Pantothenic Acid, Selenium, Vitamin B1, Vitamin B2, Vitamin D, Vitamin E
Source of  :
Calcium, Vitamin B12, Zinc
Low  :
Calories, Cholesterol, Saturated Fat, Sodium
Free  :
Added Sugar, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 0
Vegetables 2
Meat and Alternatives 2
Fats 1 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

1 Reviews (1 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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