Blond & Black Shepherd’s pies (Low Carb)

By • March 8, 2018 0 Comments

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Author Notes: There are two recipes here, and both are variations on the same theme: the low carb Shepherd’s Pie. One of them is “blond” (roasted turkey and a white bean base) and the other is “black” (Italian sausage and a black bean base). I generally make both at the same time. I have an earlier version with shredded pork from which these are derived.Brian Coppola


Makes 2 full dishes

mashed roasted cauliflower with cheese and garlic

  • 1 head cauliflower, quartered and separated into ca. 10 pieces
  • 1 cup shredded parmesano reggiano
  • 1 cup sour cream
  • 3 tablespoons diced roasted garlic in oil

Blond & Black Shepherd’s pies

  • 1 pound shredded roast turkey breast
  • 5 hot Italian sausages, fully cooked and sliced
  • 1 pound small carrots, chopped
  • 3 large sweet onion, large chop
  • 3 red peppers, large chop
  • 1 medium head of broccoli, chopped
  • 2 cups shredded cheddar cheese
  • 15 ounces black beans
  • 30 ounces white pinto beans
  • 16 ounces refried black beans
  • 16 ounces refried pinto beans
  • basil
  • coriander
  • white pepper
  • black pepper
  • thyme
  • Italian Seasoning
  • cayenne
  • red pepper flakes
  • fennel seeds
  1. mashed roasted cauliflower: distribute the large sections of cauliflower on a baking sheet covered with parchment, drizzle with EVOO and coriander, then roast to light brown in a 450F oven (ca. 25 min)
  2. mashed roasted cauliflower: process the slightly cooled cauliflower into a fine rice, add the sour cream, parmesano, and garlic, then process them together until smooth
  3. partially caramelize the onions in EVOO and then add the peppers and continue to cook over med-high heat
  4. when the peppers are lightly softened, remove half of the mixture to a bowl for later
  5. to the remaining onion/pepper mixture, add the carrots, the broccoli, the turkey, and half of the white beans; mix thoroughly and heat through
  6. add the desired spices and herbs (basil, coriander, white pepper, Italian Seasoning, and thyme)
  7. add the refried white beans and mix thoroughly
  8. place the meat and vegetable mixture into a 9x9 baking dish, top with half of the mashed cauliflower
  9. put the reserved onion/pepper mixture into the pan, add the sausage, the other half of the white beans and the black beans; mix thoroughly and heat through
  10. add the desired spices and herbs (cayenne, pepper flakes, fennel seeds, black pepper)
  11. add the refried black beans and mix thoroughly
  12. place the meat and vegetable mixture into a 9x9 baking dish, top with the remaining mashed cauliflower
  13. cover both with an aluminum foil tent and bake at 350F for 40 minutes
  14. remove the foil and top each with cheddar, return to the oven for a final 10 minutes

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