I like to use cauliflower instead of potato in my Shepherd's pie. This reduces the calories significantly and adds more vegetable to this dish making it a hearty, healthy dish.
Ingredients:
1 head of cauliflower or 7-8 medium russet potatoes
2 pounds of lean, organic ground extra lean or lean beef or ground tofu or ground veggie substitute
1 cup of low sodium organic chicken/beef stock OR tomato sauce
1 chopped onion
1 celery stalk
handful of chopped mushrooms
2 tsps of chopped garlic
1.5 tsps of salt
1 tsp of pepper
1 tablespoon of worcestershire sauce
2 cups of frozen peas and carrots (you can use fresh ones too!)
2 tablespoons of rice flour or gluten free flour or regular all purpose flour
1.5 tablespoons of extra virgin olive oil
2 tablespoons of no fat greek yogurt
1/2 tsp of paprika
OPTIONAL: 2 tsp of rosemary leaves and 1 tsp of thyme leaves. You can also use a can of tomato sauce instead of chicken stock.
1 head of cauliflower or 7-8 medium russet potatoes
2 pounds of lean, organic ground extra lean or lean beef or ground tofu or ground veggie substitute
1 cup of low sodium organic chicken/beef stock OR tomato sauce
1 chopped onion
1 celery stalk
handful of chopped mushrooms
2 tsps of chopped garlic
1.5 tsps of salt
1 tsp of pepper
1 tablespoon of worcestershire sauce
2 cups of frozen peas and carrots (you can use fresh ones too!)
2 tablespoons of rice flour or gluten free flour or regular all purpose flour
1.5 tablespoons of extra virgin olive oil
2 tablespoons of no fat greek yogurt
1/2 tsp of paprika
OPTIONAL: 2 tsp of rosemary leaves and 1 tsp of thyme leaves. You can also use a can of tomato sauce instead of chicken stock.
If you are using potatoes instead of cauliflower:
1) Wash and peel potatoes.
2) Add to instant pot with 2.5 cups of broth (vegetable, chicken or beef).
3) Pressure cook on high for 8 minutes.
4) Quick release
5) Add 1.5 teaspoons of salt, 0.5 teaspoon of black pepper, 0.5 tsp of onion powder, 0.5 tsp of mustard powder, 0.5 tsp of garlic powder
6) Use handheld mixer to mash and mix potatoes.
1) Wash and peel potatoes.
2) Add to instant pot with 2.5 cups of broth (vegetable, chicken or beef).
3) Pressure cook on high for 8 minutes.
4) Quick release
5) Add 1.5 teaspoons of salt, 0.5 teaspoon of black pepper, 0.5 tsp of onion powder, 0.5 tsp of mustard powder, 0.5 tsp of garlic powder
6) Use handheld mixer to mash and mix potatoes.
1) Add ground beef to pan and cook on medium heat with a pinch of salt and pepper.
2) When cooked, remove from pan and keep aside.
3) Steam cauliflower head in a saucepan.
4) Add oil to pan and saute onion until golden brown and then add chopped celery and mushrooms. Cook for a couple of mins.
5) Add garlic and saute for about 1 min.
6) Pre-heat oven to 400 degrees F.
5) Add garlic and saute for about 1 min.
6) Pre-heat oven to 400 degrees F.
7) Add beef back into pan and add flour and cook for about a min.
8) Add chicken stock or tomato sauce and stir well.
8) Add chicken stock or tomato sauce and stir well.
9) Add frozen vegetables, salt, pepper and worcestershire sauce and optional herbs.
10) Close lid and simmer for about 10-12 mins until sauce thickens.
10) Close lid and simmer for about 10-12 mins until sauce thickens.
11) While sauce is simmering take steamed/cooked cauliflower head and mash it.
12) Add to a mixing bowl and add a bit of salt, pepper, paprika and yogurt.
13) Continue to blend and mash the cauliflower until you get a creamy consistency.
12) Add to a mixing bowl and add a bit of salt, pepper, paprika and yogurt.
13) Continue to blend and mash the cauliflower until you get a creamy consistency.
15) Turn of the heat and transfer meat sauce to a glass baking dish.
16) Top with cauliflower and bake for 25 mins.
17) Grill for about 5 - 7 mins until browned on top.
16) Top with cauliflower and bake for 25 mins.
17) Grill for about 5 - 7 mins until browned on top.
Makes approx. 12 portions
Calories per portion: 197, Fat: 10g, Protein: 18g, Carbs: 8g, Fiber: 3g, Sugar: 3g, Sodium: 391 mg
Calories per portion: 197, Fat: 10g, Protein: 18g, Carbs: 8g, Fiber: 3g, Sugar: 3g, Sodium: 391 mg
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