Shepherd's Pie - South Beach Diet
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
1 (16 oz) pkg frozen cauliflower florets1 Tbsp extra virgin olive oil1 large onion, chopped2 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 sauce1/2 tsp. freshly ground black pepper1/4 tsp. sea salt2 Tbsp. low fat sour cream1 large egg yolk1/2 C shredded reduced fat cheddar cheese
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.
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.
Nutritional Info 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
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