Daniel Walker's "Guilt Free" Shepherd's Pie
Nutritional Info
- Servings Per Recipe: 8
- Amount Per Serving
- Calories: 388.4
- Total Fat: 19.9 g
- Cholesterol: 143.0 mg
- Sodium: 148.1 mg
- Total Carbs: 26.1 g
- Dietary Fiber: 8.9 g
- Protein: 30.2 g
View full nutritional breakdown of Daniel Walker's "Guilt Free" Shepherd's Pie calories by ingredient
Introduction
Guilt Free Shepherd's Pie. Lean Ground Turkey and beef with onions, garlic, spinach, topped with sweet corn and mashed cauliflower instead of potatoes. Guilt Free Shepherd's Pie. Lean Ground Turkey and beef with onions, garlic, spinach, topped with sweet corn and mashed cauliflower instead of potatoes.Number of Servings: 8
Ingredients
-
Egg, fresh, whole, raw, 2 jumbo
Cauliflower, raw, 1 head, large (6-7" dia)
Yellow Sweet Corn, Frozen, 454
Garlic, 4 clove
Onions, raw, 2 medium (2-1/2" dia)
Spinach, fresh, 3 cup
Ground beef, lean, 16 oz
Turkey, Ground turkey, 93% lean, 16 oz
*Flax Seed Meal (ground flax), 4 tbsp
Tips
Low carb, low cal, low sodium, low sugar, low fat, and gluten free meal - mostly veggies!
Directions
Chop onions and garlic and brown in a pot with the meat. Drain off excess fat, pressing it with a slotted spoon in a colander.
Chop the spinach and add to the meat mixture. Add Flax seed meal and eggs, folding into the meat with a rubber spatula.
Pour the above meat mixture into a lightly greased 9 x 13 inch baking pan (I prefer Pyrex).
Thaw and drain the frozen sweet corn and press out excess water with a slotted spoon in a colander.
Layer the sweet corn over the meat mixture layer.
Chop the large head of cauliflower and boil or steam it in a pot until it is soft and mashable. Drain and mash like you would mash potatoes. If you like you can add a little butter, olive oil, & or milk to the cauliflower to make it creamier. I am dairy free so I did not calculate that in my recipe.
Layer the mashed cauliflower over the layer of corn which is over the layer of meat mixture. Sprinkle seasonings of your choice on top and bake in a preheated oven at 350 degrees until an internal temperature of 160 degrees is reached (approximately 30 minutes).
Remove from oven, cut into 8 squares, 1 serving each. Enjoy!
Voilą!
Chop the spinach and add to the meat mixture. Add Flax seed meal and eggs, folding into the meat with a rubber spatula.
Pour the above meat mixture into a lightly greased 9 x 13 inch baking pan (I prefer Pyrex).
Thaw and drain the frozen sweet corn and press out excess water with a slotted spoon in a colander.
Layer the sweet corn over the meat mixture layer.
Chop the large head of cauliflower and boil or steam it in a pot until it is soft and mashable. Drain and mash like you would mash potatoes. If you like you can add a little butter, olive oil, & or milk to the cauliflower to make it creamier. I am dairy free so I did not calculate that in my recipe.
Layer the mashed cauliflower over the layer of corn which is over the layer of meat mixture. Sprinkle seasonings of your choice on top and bake in a preheated oven at 350 degrees until an internal temperature of 160 degrees is reached (approximately 30 minutes).
Remove from oven, cut into 8 squares, 1 serving each. Enjoy!
Voilą!
