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RECIPES  |  MEAL PREP  |  KETO  |  COOKBOOK

Healthy Comfort Food Meal Prep

Light shepherd's pie with whipped cauliflower topping served with charred broccoli. Weight loss meal prep.

This recipe is , , with main ingredient
healthy-comfort-food-meal-prep

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Shepherd’s Pie & Roasted Broccoli

Course: Main Course
Cuisine: American
Prep Time: 20 minutes
Cook Time: 40 minutes
Total Time: 1 hour
Servings: 5 meals
Author: Bobby Parrish
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Ingredients

For the shepherd’s pie:

  • 1.5 pounds ground chicken breast
  • 1 medium size onion chopped
  • 2 medium size carrots peeled & diced
  • 2 stalks celery diced
  • ½ teaspoon dried oregano
  • ½ cup frozen or fresh peas
  • 3 cloves garlic minced
  • 2.5 tablespoons tomato paste
  • Zest & juice of half an orange
  • 2 teaspoons fresh Italian parsley finely chopped
  • Olive oil
  • Kosher Salt
  • Fresh cracked black pepper

For the cauliflower mash:

  • 2 heads of cauliflower cut into florets
  • 3 cloves garlic
  • 3 tablespoons grated pecorino romano or parmesan cheese
  • Kosher salt
  • Freshly cracked black pepper

For the broccoli:

  • 1.5 pounds baby broccoli broccolini, or broccoli florets
  • Zest of 1 lemon
  • Olive oil
  • Kosher Salt
  • Fresh cracked black pepper

Instructions

  1. Cook’s notes: The shepherd’s pie can be made and baked in the same pan. Ideally you want to use a 12-13 inch cast iron pan. Or if your pan s not oven safe, you can transfer the cooked chicken mixture to a baking dish, top it with the cauliflower mash, and bake it.
  2. When blending the cauliflower mash, you will need to use a plunger attachment or a silicone spatula to carefully push the mixture down while it’s blending. The residual water in the cauliflower will help make the texture soft and creamy. You can also use a potato masher and do this step in a large bowl.
  3. Begin cooking:
  4. To make the pie, pre-heat a large pan, preferably cast iron, over medium-high heat with 2 teaspoons of olive oil for 2 minutes. Add the ground chicken and spread it into 1 even layer. Season the chicken with 1 teaspoon of salt and a few cracks of pepper. Let it cook for 4 minutes and then flip the meat while breaking it up at the same time using a spatula. Try and break the pieces very small. Cook another 4 minutes just until the chicken is cook through, making sure not to over-cook and make the chicken dry. Check for seasoning, you may need a little more salt. Scoop the cooked chicken into a clean bowl. Add 2 more teaspoons of oil to the pan along with the onions, carrots, celery, oregano, ½ teaspoon salt, and a few cracks of pepper. Cook for 8 minutes over medium heat, stirring a few times. Add the garlic, peas, and cook another 3 minutes. Add the tomato paste and cook another 2 minutes and then turn the heat off. Add the cooked chicken back to the pan along with the orange zest, juice, and parsley. Stir well and check for seasoning, set aside.
  5. While you are making the chicken mixture, pre-heat the oven to 450 degrees F and get ready to roast the broccoli. Place broccoli or a sheet tray and toss with 1 tablespoon of olive oil, ¾ teaspoon salt, and a few cracks of pepper. Mix well using your hands, distribute into 1 even layer, and roast in the oven for 20-25 minutes or until the edges are nicely browned. Remove from oven, add lemon zest right over the top, and set aside. Keep the oven on at the same temperature for the pie.
  6. To make cauliflower mash, cut the heads of cauliflower into florets and discard the stalks. Bring a large pot of water to a boil and season it with 2 teaspoons of salt. Boil the cauliflower florets with the garlic cloves for 10-12 minutes, you know it’s ready when you can mash the florets with a fork, but make sure not to over boil them so they get very mushy. Thoroughly drain the cauliflower and garlic and transfer them to a blender along with 2 teaspoons grated cheese, ¼ teaspoon of salt, a couple cracks of pepper. Blend on high until smooth and creamy, about 1 minute. Check for seasoning, it may need a little more salt or cheese.
  7. Flatten the chicken mixture into one even and compact layer in the cast iron pan, or transfer mixture to a baking dish and do the same. Pour the cauliflower mash over the top of the chicken mixture and smooth out into 1 even layer, making sure you seal the edges. Top the pie with 1 more tablespoon of grated cheese and bake in a 450 degree F oven for 10 minutes. After 10 minutes, turn the broiler on medium or high, and broil for about 5 minutes until the top is nicely browned, but watch closely so it does not burn.
  8. Remove from broiler and allow to cool at room temperature for 20 minutes before you cut into the pie, otherwise it will fall apart. You can store the entire pan in the fridge and prepare 1 portion each day, or you can divide into 5 portions are store separately in the fridge.
  9. Storage & Re-heating Instructions: The shepherd’s pie and the broccoli will last for 5 days in the fridge, or you can freeze both for 2-3 months. . When reheating, I like to take the lid off, cover the container with tin foil, and place in a 400 F for 10-15 minutes. If you are using a microwave, take the lid off, cover the container with a wet paper towel, this will keep the food moist. Enjoy!

Recipe Notes

Macros:
317 calories per meal
9.7 grams of fat per meal
29.2 grams of carbs per meal
42.2 grams of protein per meal
11.4 grams of fiber per meal

4 thoughts on “Healthy Comfort Food Meal Prep”

  1. I made this shepherds pie recipe the other week and froze it so that’s I could eat it for lunch this past week and it was so delicious! It had a lot of flavor and I could and did just eat the whole pan by myself. The mashed cauliflower on top really did taste like mashed potato and it all went together very well. To defrost it I just put it in the fridge from the freezer overnight and then I would reheat it in the microwave for school lunch and I thought it tasted good that way. I’m sure toasting it in the oven to reheat might taste even better but I honestly couldn’t be bothered to do that. I didn’t end up making the broccoli portion of this recipe so I can’t comment on that but I highly recommend the shepherds pie recipe and I will defintely be making this again.

  2. I liked this recipe. The orange gave it a nice twist! I bought a mix of frozen veggies instead of chopping the carrot and it tasted really good (it was a mix of carrot, peas and corn) The top layer… I liked the taste but won’t go as far as to say it tastes like mash potatoes. It was a good substitute though, it feel nice and comforting and I love it’s low in calories. Definately worth trying. Thanks for the recipe Bobby!

    1. Potatoes are a hard thing to perfectly mimic – but I think this comes pretty close. The key is if the dish is tasty and keto, and I think it’s guilty as charged on that front! Glad you enjoyed! Check out the new lamb version of Shepherd’s Pie that I recently posted. Keep on cookin’!

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