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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 401.0
  • Total Fat: 19.6 g
  • Cholesterol: 129.3 mg
  • Sodium: 481.7 mg
  • Total Carbs: 17.6 g
  • Dietary Fiber: 7.2 g
  • Protein: 40.0 g

View full nutritional breakdown of Shepherd's Pie - South Beach Diet calories by ingredient
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Shepherd's Pie - South Beach Diet

Submitted by: DARBOYMOM

Introduction

My husband and 2 boys love the traditional Shepherd's pie with gravy, mashed potatoes and lots of cheese. As I made this, I thought "none of my boys are going to eat this." Boy, was I wrong! Everyone cleaned their plates, and my husband even declared this recipe to be a "keeper!" My husband and 2 boys love the traditional Shepherd's pie with gravy, mashed potatoes and lots of cheese. As I made this, I thought "none of my boys are going to eat this." Boy, was I wrong! Everyone cleaned their plates, and my husband even declared this recipe to be a "keeper!"
Number of Servings: 4

Ingredients

    1 (16 oz) pkg frozen cauliflower florets
    1 Tbsp extra virgin olive oil
    1 large onion, chopped
    2 tsp minced garlic (or 2 cloves garlic)
    1 lb. extra lean ground beef (nutrition calculated using 93% lean ground round)
    1 C fresh or defrosted frozen shelled edamame (10 oz)
    1/2 C beef broth (original recipe called for reduced sodium, but this version uses Pacific Natural Foods regular version)
    2 tsp. Worcestershire sauce
    1/2 tsp. freshly ground black pepper
    1/4 tsp. sea salt
    2 Tbsp. low fat sour cream
    1 large egg yolk
    1/2 C shredded reduced fat cheddar cheese

Directions

Heat the oven to 350 degrees. Spray a 2-quart casserole with cooking spray.

Steam or cook cauliflower in microwave until very tender. Transfer to a large bowl.

Meanwhile, in a large skillet, heat oil over medium heat. Add onion and garlic; cook, stirring occasionally, until translucent, about 5 minutes. Add beef and brown for 10 minutes, stirring to break up lumps. Add edamame and cook, stirring occasionally, 3 minutes longer. Stir in broth and Worcestershire sauce. Season with pepper and sea salt. Transfer meat mixture to the casserole.

With an electric mixer at medium speed, whip the cooked cauliflower with sour cream, egg yolk, and pinch of salt if you'd like. Spoon evenly over meat. Top with cheese and bake for 20-25 minutes, or until golden on top. Serve warm.

Number of Servings: 4

Recipe submitted by SparkPeople user DARBOYMOM.






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