Now that title’s a mouthful, hmmm? Pun FULLY intended! My husband loves Shepherd’s Pie—and any variation I can come up with! And so I indulge him! 🙂 This recipe fits into our healthy but oh-so-yummy category in a couple of ways:
- it is low-carb (with the absence of mashed potato topping)
- it is made with natural ingredients that you can pronounce (as the gravy is made from scratch)
- it is low in fat/high in protein (using boneless chicken breast as the protein)
This recipe could easily be doubled and baked in an 11 x 13 baking dish.
Chicken Shepherd’s Pie with Parmesan-Cauliflower Topping
Filling Ingredients:
4 tablespoons olive oil, divided
1# boneless chicken breast, pounded evenly, cut into 1″ cubes
1 sweet (vidalia-type) onion, chopped in pieces about 1/2 inch
4 ounces baby bella mushrooms, wiped clean sliced chunky
2 tablespoons chopped garlic in oil (from a jar)
16 ounce package frozen mixed veggies (your choice), set out to defrost
1 tablespoon butter
2 tablespoons flour
1/4 cup white wine (or broth)
1 + 1/4 cups chicken broth
Topping Ingredients:
1 medium-sized head of cauliflower, cored and chopped into small pieces
1/4 cup milk
1/2 cup finely grated parmesan cheese
salt and freshly ground black pepper to taste
1/3 cup shredded cheese (sharp cheddar, smoked gouda) *use a flavorful cheese
Instructions:
Preheat the oven to 375. Bring a medium-sized pot of salted water to a boil. Chop cauliflower into small pieces and simmer ‘til soft enough to mash easily (10-12 minutes). Drain cauliflower very well in colander; place back into pot and use an immersion blender or hand beater to “mash” the cauliflower with the milk and Parmesan. Season very well with salt and pepper to taste.
While the cauliflower cooks, heat 2 tablespoons of olive oil in a large frying pan and saute the cut-up chicken adding the chopped garlic for the last minute (don’t let garlic burn). Saute ’til just getting brown but don’t overcook. Remove pan from stove; set aside cooked chicken. Wipe frying pan with paper towels to remove bits. Then add 2 additional tablespoons olive oil; heat over medium, and saute chopped onions for 3 minutes. Add chopped mushrooms and saute for 4-5 minutes more to caramelize. Reduce heat to low; add 1 tablespoon butter, and sprinkle flour over the mushroom-onion mixture, stirring with a whisk. Cook this mixture for 3 minutes occasionally scraping the pan. Then gradually whisk in the wine ’til the mixture is smooth. Gradually whisk in the broth and your gravy will come together. Gently simmer for 5 minutes. Add back the cooked chicken and the defrosted veggies and heat together for 1-2 minutes.
Spread the chicken-vegetable-gravy mixture in the bottom of an 8 cup casserole dish. Top with the cauliflower, and spread across the pan almost to the edges. Bake for 20 minutes, and then top with the grated cheese. Continuing baking another 10 minutes or so ’til bubbly. If top is not lightly browned, can be carefully placed under broiler for 2-3 minutes. Enjoy!
God loves you! and I do too. <3 Coleen
