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Dinner: PCOS Keto Shepherd's Pie - Cauliflower Topped Shepherd's Pie
Grocery list: Ground beef, cauliflower, beef broth, heavy cream, shredded cheddar cheese, onion, garlic, olive oil, salt, and pepper. This recipe has a low GI due to the use of cauliflower instead of potatoes.
This PCOS-friendly Shepherd's Pie is a comforting, delicious dinner that's easy to make and packed with nutrients beneficial for PCOS. Cauliflower is a low GI food that helps maintain stable blood sugar levels, while beef provides protein and iron. The cheese and cream add calcium and vitamin D, which are important for bone health. This meal is also high in B vitamins and magnesium, which can help manage PCOS symptoms.
Prep Time: 20 mins
Cook Time: 40 mins
Total Time: 60 mins
This recipe includes superfoods such as:
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1 lb (450g) ground beef, 1 head cauliflower, 1 cup (240ml) beef broth, 1/2 cup (120ml) heavy cream, 1/2 cup (50g) shredded cheddar cheese, 1 onion, 2 cloves garlic, 2 tbsp olive oil, Salt and pepper to taste
Instructions
1. Preheat oven to 400F (200C). 2. Chop cauliflower into florets and boil until tender. 3. While cauliflower is boiling, sauté onion and garlic in olive oil until translucent. 4. Add ground beef to onion and garlic, cook until browned. 5. Add beef broth to the pan, simmer until reduced. 6. Drain cauliflower, add heavy cream, cheese, salt, and pepper. Mash until smooth. 7. Layer beef mixture in a baking dish, top with mashed cauliflower. 8. Bake for 20 minutes, or until golden brown on top.
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Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 450 kcal | ||
| Fat 30 g | ||
| Carbohydrate 15 g | ||
| Protein 25 g | ||
| Omega 3 0.50 g | ||
| Chromium 30.00 mg | ||
| Zinc 10.00 mg | ||
| Vitamin D 100.00 mcg | ||
| Magnesium 75.00 mg | ||
| B Vitamins 2.00 mg | ||
| Iron 4 mg | ||
| Calcium 150 mg | ||
| Cholesterol 80 mg | ||
| Monounsaturated Fat 12 g | ||
| Polyunsaturated Fat 3 g | ||
| Saturated Fat 15 g | ||
| Sodium 500 mg | ||
| Sugar 5 g | ||
| Potassium 800 mg | ||
| Vitamin A 500 mcg | ||
| Vitamin C 75 mg | ||
| Fiber 5 g | ||
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