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Low Carb/Fat Flush Shephard's Pie

Low Carb/Fat Flush Shephard's Pie
Here's a delicious classic that substitutes mashed cauliflower for the traditional mashed potato topping.

1 pound lean ground beef
1 medium onion, chopped
4 garlic cloves, minced
1 green pepper, chopped
8 ounces mushrooms, sliced
1 teaspoon cayenne
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
2 small carrots, grated
12 black olives, pitted and chopped
Handful of fresh cilantro, chopped
1 8-ounce can no-salt-added tomato sauce
1 1/4-ounce can no-salt-added diced tomato
2 cups mashed cauliflower, as prepared in Kari's Marvelously Mashed Cauliflower

Preheat oven to 350 F. In a large, nonstick skillet, brown ground beef, onion, and garlic. When beef is nearly done, add green pepper, mushrooms, cayenne, onion powder, and garlic powder. When beef is no longer pink, transfer to a large casserole dish. Add carrots, olives, cilantro, tomato sauce, and diced tomatoes to casserole dish and mix well. Spread mashed cauliflower over the top. Bake in oven for 30 minutes. Place under broiler for 3 minutes or until browned on top.

Variations:
-Ground turkey may be used instead of beef. -For phase 3, add 1/2 teaspoon of salt to the casserole mixture before baking.

All phases; serves 4



Kari's Marvelously Mashed Cauliflower

This recipe has become the Fat Flush answer to mashed potatoes and white rice.

1 medium head cauliflower, cut into florets
1 cup purified water
2 garlic cloves, minced
1 teaspoon fresh chives, chopped
1/2 teaspoon onion powder
1/2 teaspoon fresh parsley, chopped
1 tablespoon 1-2-3 Chicken or Beef Broth

In a medium pot, place cauliflower with water and bring to a quick boil. Lower heat to simmer and cover. Cook for an additional 12 minutes or until soft. Drain, transfer cauliflower to a bowl, and mash. Blend in garlic, chives, onion powder, parsley, and broth with the mashed cauliflower. Serve hot.

All phases; serves 2