Sinless Sheperd’s Pie

This recipe is reprinted from "Carb Concious Vegetarian" and each serving contains 16 grams carbs, 7 grams of fiber, 6 grams of fat and 9 grams of protein.


Ingrdients:

8 ounces green beans, cut in ½” pieces
1 small carrot, chopped
1 tablespoon olive oil
½ cup finely chopped onion
1 zucchini, chopped
6 ounces white mushrooms, chopped
1 ½ cups vegetarian burger crumbles
2 cups Wild Mushroom Sauce*
1 Tbspn low-sodium tamari soy sauce
½ tspn finely chopped fresh thyme or ¼ teaspoon dried thyme
Salt and freshly ground black pepper
1 head cauliflower, cut in 1” pieces
1 Tbspn non-hydrogenated, trans-free margarine or butter

*Recipe found on page 164 in the book. May substitute any low-carb sauce.


Preheat oven to 375° F.

Cook the beans and carrot in a saucepan of boiling salted water until tender, about 7 minutes. Drain and set aside.

Heat the oil in a large skillet over medium heat. Add the onion, cover, and cook until soft, about 5 minutes. Add the zucchini, squash and mushrooms; cover and cook for 5 minutes longer. Stir in the reserved beans and carrot, burger crumbles, mushroom or low-carb sauce of your choice, tamari, thyme and salt and pepper to taste. Spoon into a lightly oiled, shallow baking dish.

Steam the cauliflower until soft, about 10 minutes. Transfer to a bowl, add the margarine and salt to taste, and mash until smooth. (You can also do this in a food processor, if you prefer.) Spread the mashed cauliflower on top of the vegetable mixture, smoothing to cover the surface. Bake until heated through and golden on top, about 30 minutes.

Meal serves 6

B-man