Thick and Hearty South Beach Shepherd's Pie
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
16 oz frozen cauliflower florets1/2 tbsp olive oil1 med or large onion, chopped2 cloves garlic. minced1 lb lean ground sirloin (10% fat)175 g (about 1.5 cups) shelled edamame (thawed from frozen)3/4 cup low sodium beef broth, divided1 tbsp worcestershire saucesalt and pepper to taste4 tbsp nonfat plain yogurt (or sour cream), divided1 large egg yolk1/2 cup reduced fat shredded cheddar cheese
Heat oven to 350. Spray 2 qt casserole dish with cooking spray.
Bring med. saucepan of water to boil. Add cauliflower and cook ten minutes or until tender. Drain, place in large bowl and set aside.
Heat oil in large skillet over medium heat. Add onion and garlic and cook until transluscent, about 5 min. Add beef and brown, breaking apart, 10 minutes.
Add soybeans, 1/2 cup broth, worcestershire and salt and pepper to taste. Simmer 3 minutes. Meanwhile, make a slurry with remaining 1/4 cup broth, 1 tbsp yogurt and 2 tsp cornstarch. Add to meat mixture and cook until thick and bubbly. Remove from heat and season with salt/pepper to taste (seasoned salt works well).
Pour beef misture into casserole dish.
Add remaining yogurt (3 tbsp) and egg yolk to cauliflower, along with a pinch of salt and beat on medium until smooth. Spread over beef mixture.
Sprinkle with more ground pepper and top with shredded cheese.
Bake 20-25 minutes until golden on top.
Serving Size: Makes 4 servings, about 1.5 cups each
Bring med. saucepan of water to boil. Add cauliflower and cook ten minutes or until tender. Drain, place in large bowl and set aside.
Heat oil in large skillet over medium heat. Add onion and garlic and cook until transluscent, about 5 min. Add beef and brown, breaking apart, 10 minutes.
Add soybeans, 1/2 cup broth, worcestershire and salt and pepper to taste. Simmer 3 minutes. Meanwhile, make a slurry with remaining 1/4 cup broth, 1 tbsp yogurt and 2 tsp cornstarch. Add to meat mixture and cook until thick and bubbly. Remove from heat and season with salt/pepper to taste (seasoned salt works well).
Pour beef misture into casserole dish.
Add remaining yogurt (3 tbsp) and egg yolk to cauliflower, along with a pinch of salt and beat on medium until smooth. Spread over beef mixture.
Sprinkle with more ground pepper and top with shredded cheese.
Bake 20-25 minutes until golden on top.
Serving Size: Makes 4 servings, about 1.5 cups each
Nutritional Info Amount Per Serving
- Calories: 392.7
- Total Fat: 19.4 g
- Cholesterol: 123.9 mg
- Sodium: 447.8 mg
- Total Carbs: 16.6 g
- Dietary Fiber: 7.4 g
- Protein: 38.5 g
Member Reviews