Shepherd’s Pie Bites

Total Time: 30 Minutes,Servings: 4 Servings

Ingredients :

Meat Filling:
• 1/2 lb. ground beef lean, or ground turkey
• 1/2 cup onion chopped
• 1 clove garlic minced
• 1 tbsp brown rice flour or whole wheat flour
• 1/2 cup beef broth low sodium
• 1/2 cup carrots chopped
• 1/4 cup peas
• 1/4 cup corn kernels
• 1 tsp coconut aminos or low sodium tamari or soy sauce
• 1/2 tsp Italian seasoning
• 1 tbsp tomato paste low sodium

Mashed cauliflower:

• 3 cups cauliflower chopped
• 1/2 tsp garlic salt
• 1/4 tsp pepper

Cheese cups:

• 1 1/3 cups cheddar cheese 1/3 cup can make 3 cheese bowls

Instructions :

Cheese cups:
• Preheat the oven to 375 degrees Fahrenheit.
• Cover a baking sheet with parchment paper or a silicone baking mat.
• Sprinkle the cheese onto the covered baking sheet into round piles a little bigger than a standard sized muffin tin.
• Bake the cheese for 5 minutes. Remove the cheese from the oven and let it sit for about 15 seconds until the cheese stops bubbling.
• Quickly peel the cheese off the baking sheet and place them inside a cupcake pan too cool and harden.
• When the cheese has cooled about 10 minutes they can be easily removed from the cupcake pan and filled.

Instant Pot:

• Turn the Instant Pot to saute mode. Brown the ground beef, onions, garlic, and Italian seasoning together.
• Mix in the carrots, peas, corn, aminos, and tomato paste to the meat.
• Turn off the Instant Pot and add the broth.
• Place a vegetable steaming basket over the meat. Fill the steaming basket with the cauliflower.
• Close the lid and turn the pressure valve to sealing. Cook on high pressure using “manual” or “pressure cook” for 4 minutes. Release the pressure using a quick release.
• Turn off the Instant Pot and remove the steaming basket of cauliflower. Set aside.
• Turn the Instant Pot to saute mode. Mix in the brown rice flour, continue to stir the meat filling until the liquid turns into gravy. Then turn off the Instant Pot.
• To make the mashed cauliflower mix the cooked cauliflower, garlic salt, and pepper together in a food processor until smooth.
• Spoon the meat filling into the cheese cups and top with a spoonful of mashed cauliflower. Garnish with green onions.

Stove top:

• Brown the ground beef, onions, garlic, and Italian seasoning together in a skillet.
• Mix in the carrots, peas, corn, aminos, and tomato paste to the meat.
• Add the broth and bring it to a simmer. Stir in the brown rice flour to thicken the broth and make a gravy. Remove from heat and set aside.
• Fill a pot with 2 cups water and bring it to a boil.
• Place a steaming basket full of cauliflower into the pot and cover. Let the cauliflower cook for 8-10 minutes until the cauliflower is soft.
• Mix the cauliflower, garlic salt, and pepper in a food processor until smooth.
• Fill the cheese cups with meat filling and top with a spoonful of mashed cauliflower. Garnish with green onions.

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