Heart Healthy Shepherd’s Pie
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 12
Ingredients
16 oz Ground beef, lean 2.5 cup Califlower (RAW) 4 tsp Pepper, black 1 small Onions, raw 2 medium Carrots, raw 2 stalk, medium (7-1/2" - 8" lon Celery, raw 5 tsp Lea & Perrins, Worcestershire Sauce 4 tsp Garlic 1 tbsp Cumin Seasoning (by SHEEPDAN) 0.25 cup Flour - Gold medal all purpose flour 1.5 cup Beef stock, home-prepared .75 cup Chicken stock, home-prepared 1 serving Yogurt Chobani Greek Yogurt Plain, Non-fat 3 tbsp chopped Fresh Chives 1 large Egg Yolk 4 oz Mozzarella Cheese, part skim milk 1 serving Colby & Monterey Jack Cheese 1 tbsp Parsley 3 tbsp Coconut oil 1 tbsp Extra Virgin Olive Oil 2 tsp Seasoning - Morton Fine Sea Salt (Mediterranean Sea Salt) (by --SHELLEY--)
* Steam the cauliflower
* Meanwhile, heat a large cast iron skillet over a medium heat. Add olive oil, one turn of the pan, then add 1 tbs. of coconut oil. When coconut oil melts, add the gound meat. Stir often and break up the meat with a spoon until browned. Season the meat with sea salt and pepper.
* Chop onion, celery and carrots
* Add onion, celery, carrots, Worcestershire, garlic and cumin. Cook stirring often
* Stir in flour, beef and chicken stock into meat mixture until thickened and let simmer.
* Drain cauliflower
* Purée cauliflower, remaining coconut oil, yogurt, chives and egg yolk
* spread cauliflower mixture over meat mixture
* Top with shredded cheeses
* Broil until top is browned and edges are bubbly (4 min.)
* Sprinkle with fresh chopped parsley
* Serve directly from skillet
Serving Size: Makes 12 1-cup servings
* Meanwhile, heat a large cast iron skillet over a medium heat. Add olive oil, one turn of the pan, then add 1 tbs. of coconut oil. When coconut oil melts, add the gound meat. Stir often and break up the meat with a spoon until browned. Season the meat with sea salt and pepper.
* Chop onion, celery and carrots
* Add onion, celery, carrots, Worcestershire, garlic and cumin. Cook stirring often
* Stir in flour, beef and chicken stock into meat mixture until thickened and let simmer.
* Drain cauliflower
* Purée cauliflower, remaining coconut oil, yogurt, chives and egg yolk
* spread cauliflower mixture over meat mixture
* Top with shredded cheeses
* Broil until top is browned and edges are bubbly (4 min.)
* Sprinkle with fresh chopped parsley
* Serve directly from skillet
Serving Size: Makes 12 1-cup servings
Nutritional Info Amount Per Serving
- Calories: 221.8
- Total Fat: 15.2 g
- Cholesterol: 51.3 mg
- Sodium: 589.4 mg
- Total Carbs: 7.9 g
- Dietary Fiber: 1.3 g
- Protein: 13.5 g
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