Thick and Hearty South Beach Shepherd's Pie
Nutritional Info
- Servings Per Recipe: 4
- 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
View full nutritional breakdown of Thick and Hearty South Beach Shepherd's Pie calories by ingredient
Introduction
I like the flavor of the low-carb shepherd's pie in South Beach Supercharged, but it always comes out runny. I make a slurry with a little extra broth, yogurt and cornstarch to make it heartier. This recipe also used less edamame than the original simply because I accidently bought pods instead of shelled. Next time I will use more soybeans! I like the flavor of the low-carb shepherd's pie in South Beach Supercharged, but it always comes out runny. I make a slurry with a little extra broth, yogurt and cornstarch to make it heartier. This recipe also used less edamame than the original simply because I accidently bought pods instead of shelled. Next time I will use more soybeans!Number of Servings: 4
Ingredients
-
16 oz frozen cauliflower florets
1/2 tbsp olive oil
1 med or large onion, chopped
2 cloves garlic. minced
1 lb lean ground sirloin (10% fat)
175 g (about 1.5 cups) shelled edamame (thawed from frozen)
3/4 cup low sodium beef broth, divided
1 tbsp worcestershire sauce
salt and pepper to taste
4 tbsp nonfat plain yogurt (or sour cream), divided
1 large egg yolk
1/2 cup reduced fat shredded cheddar cheese
Tips
The salt is to taste, so not included in the recipe. I am sure I use too much, but the cauliflower topping can be a bit bland. Try blending onion and garlic powder, or other favorite spices with the cauliflower mix to add flavor and minimize the salt.
Directions
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