Shepard's Pie (17-day Diet version)

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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 289.7
  • Total Fat: 9.4 g
  • Cholesterol: 97.7 mg
  • Sodium: 753.0 mg
  • Total Carbs: 28.8 g
  • Dietary Fiber: 7.2 g
  • Protein: 26.8 g

View full nutritional breakdown of Shepard's Pie (17-day Diet version) calories by ingredient
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This is a tasty version with a different topping than the average shepard's pie (that uses potatoes) This is a tasty version with a different topping than the average shepard's pie (that uses potatoes)
Number of Servings: 4


    1 head cauliflower, processed into 'rice'
    1/4 teaspoon salt
    3 tbsp Parmesan shredded
    1 egg (beaten)

    12 ounces ground beef, 96% lean
    1 cup onions, diced
    1/2 teaspoon black pepper
    1 teaspoon thyme, dried
    1 teaspoon chili powder
    2 cups carrots, shredded
    1 cup fresh green beans, chopped
    1/2 cup frozen corn
    2 tablespoons tomato paste


Preheat oven to 375 degrees Fahrenheit.

Process cauliflower (all) in a blender or processor to make small grainy (rice) consistency. Microwave for 5 minutes. Spread on a plate and let cool slightly while you prepare the filling.

While cauliflower is cooling, prepare the filling. Place a large saute pan over moderate heat, add brown the beef and onions. Add carrots, beans, spices, corn and tomato soup, stir to combine, and simmer for 2-3 minutes. Place the meat and vegetables into a casserole dish and set aside.

Put cauliflower in a small mixing bowl, add salt and beaten egg, mix together well. Spread on top of the meat mixture. Sprinkle with parmesan cheese. Bake 10 minutes, until the cheese and top of cauliflower is browned.

Serves 4.

Serving Size: 4 big servings

Number of Servings: 4

Recipe submitted by SparkPeople user PHATAV8R.

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