Tuesday, January 18, 2011

Healthy Shepherd's Pie..I know that doesn't sound possible ;)

I decided it was time to make Shepherd's Pie again.  Although, this is not your typical, full of fat, full of bad carbs, full of butter and grease, smothered in cheese, heart attack in a "Pie".  No no my friends, this is the new, healthy, light, yummy, good-carb filled-eat a large portion and still feel good- treat!  Hope you all try it and love it as much as we do!

Healthy shepherds pie

1 1/2 lbs ground turkey
1 onion chopped
2 cups vegetables – chopped carrots, corn, peas
2-3 lbs cauliflower
8 tbs butter (I substituted olive oil and butter/yogurt blend)
1/2-1 cup beef broth (use low sodium)
1 teaspoon Worcestershire sauce
Splash of milk
Sea salt, pepper, other seasonings of choice {I also used horseradish, minced garlic, garlic powder, crushed red pepper and Italian seasoning}
Plain or Greek-Style yogurt (use fat free!)

Directions

1. Steam cauliflower so you can mash it or put it in the blender so they resemble mashed potatoes. {you’ll probably have to steam it more than usual, so that it’s soft to the touch and easy to mash. Also make sure to add a few drops of milk or lemon to the water to keep the color in the cauliflower}
2. While the cauliflower is cooking , melt 4 Tablespoons butter (1/2 a stick) in large frying pan. {This is where I subbed the olive oil. I'd rather have the "good" fats than bad ones}
3. Sauté onions in butter until tender over medium heat (10 mins).{I chopped them fine, sautéed them and then added the carrots. Once they were pretty good I added the corn and the peas with a little bit of the juice from the peas and corn, (but you probably won’t need all of the juice). I used all of both cans} If you are adding vegetables, add them according to cooking time. Put any carrots in with the onions. Add corn or peas either at the end of the cooking of the onions, or after the meat has initially cooked. Then just turn them off or down}
4. Add ground turkey and sauté until no longer pink. Add salt and pepper. Add worcesterchire sauce. Add half a cup of beef broth and cook, uncovered, over low heat for 10 minutes, adding more beef broth as necessary to keep moist.{I used barely any salt, but was very liberal with the pepper. I also added crushed red pepper, garlic powder and some Italian seasoning to taste}
5. Put cauliflower in the blender or use a potato masher until they resemble mash potatoes.  Add remainder of butter, yogurt and season to taste.  {I just mashed with a large spoon and since we like horseradish mashed potatoes I used horseradish, minced garlic and Italian seasoning. Just start slow and add to taste. I found that the horseradish really brought the dish together. It’s missing the richness that mashed potatoes bring, so the horseradish negated that loss. But if someone doesn’t like spicy I’d go for more garlic, yogurt and butter}
6. Place beef, veggies and onions in baking dish. Distribute cauliflower on top. Rough up with a fork so that there are peaks that will brown nicely. You can use the fork to make some designs in the potatoes as well.
7. Cook in 400 degree oven until bubbling and brown (about 30 minutes). Broil for last few minutes if necessary to brown. Watch this carefully, as your cooking time will be less because you are using cauliflower.


Bon apetit!

2 comments:

Sanquinetta Higgins said...

Yum! I love using cauliflower instead of potatoes! I will have to try this:)
SanQ

MissMonDiva said...

How many servings about those this recipe make? Can't wait to try it, not normally a fan of cauliflower but worth a try!

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