Shepherd's Pie with Mashed Cauliflower
Nutritional Info
- Servings Per Recipe: 8
- Amount Per Serving
- Calories: 211.0
- Total Fat: 10.6 g
- Cholesterol: 49.1 mg
- Sodium: 581.4 mg
- Total Carbs: 11.6 g
- Dietary Fiber: 2.1 g
- Protein: 16.5 g
View full nutritional breakdown of Shepherd's Pie with Mashed Cauliflower calories by ingredient
Introduction
This is a lighter-cal version of shepherd's pie that is really super easy to throw together for a healthy family meal. This is a lighter-cal version of shepherd's pie that is really super easy to throw together for a healthy family meal.Number of Servings: 8
Ingredients
1 lb. (16 oz.) Ground Turkey
1/4 cup Onion, chopped
1 tsp. Garlic, minced
1/2 tbsp. Tomato Paste
1/2 cup Beef Broth
1/2 tbsp. Corn Starch
12 oz. Frozen Mixed Vegetables, thawed
1 medium head (5-6") Cauliflower, stems removed and cut into florets
2 oz. Neufchatel Cheese
1 tbsp. Brummel & Brown Original Spread made w/Yogurt, melted
1 tsp. Salt (or more to taste)
2 dashes Black Pepper (or more to taste)
1/2 cup Fat Free Cheddar Cheese, shredded, divided
6 medium Mushrooms, chopped
1 tsp. Dried Parsley
1/2 tsp. Paprika
14-16 oz. Chicken Broth
1 tbsp. Worcestshire Sauce
Parkay Butter Spray
Cooking/Baking Spray
Tips
Rather than manually mashing cauliflower, you can use a food processor or blender. Just make sure the consistency is that of mashed potatoes.
Directions
1. Place cauliflower in pot and cover with chicken broth. Turn on high to bring to a boil. Boil till very, very tender, about 15 to 20 minutes.
2. While cauliflower is boiling, brown ground turkey.
3. Stir onions, garlic, mushrooms, worcestershire, salt, pepper, parsley, paprika into browned meat. Continue cooking and stirring for 5 minutes.
4. Add tomato paste, beef broth, and corn starch to meat mixture. Bring to a boil, stirring constantly. Boil for 2-3 minutes, till liquid is mostly gone. Turn heat to low and let it rest.
5. Remove boiled cauliflower from stove and place cauliflower and 1/4 cup of chicken broth from the boiled cauliflower in a mixing bowl.
6. With a tomato masher, mash the cauliflower with neufchatel, Brummel and Brown, 1/4 cup of your shredded cheddar, and a dash of salt and pepper. Continue to mash and whip till smooth and creamy, the consistency of mashed potatoes.
7. Spray your casserole dish with cooking/baking spray. Remove meat mixture from burner and layer it into the dish first.
8. On top of the meat mixture, layer the mixed vegetables and salt lightly.
9. On top of the vegetables, spread your mashed cauliflower evenly.
10. Spray the top of the mashed cauliflower with Parkay Butter Spray and place in a 350-degree oven. Bake for 25 minutes.
11. Remove the casserole and sprinkle the remaining 1/4 cup of shredded cheddar all over the top. Return to the oven for 5 additional minutes, until cheese is melted.
12. Remove from oven, cut into 8 slices, and serve.
Serving Size: Makes one casserole that can be cut into 8 squares.
Number of Servings: 8
Recipe submitted by SparkPeople user AUTIEJ.
2. While cauliflower is boiling, brown ground turkey.
3. Stir onions, garlic, mushrooms, worcestershire, salt, pepper, parsley, paprika into browned meat. Continue cooking and stirring for 5 minutes.
4. Add tomato paste, beef broth, and corn starch to meat mixture. Bring to a boil, stirring constantly. Boil for 2-3 minutes, till liquid is mostly gone. Turn heat to low and let it rest.
5. Remove boiled cauliflower from stove and place cauliflower and 1/4 cup of chicken broth from the boiled cauliflower in a mixing bowl.
6. With a tomato masher, mash the cauliflower with neufchatel, Brummel and Brown, 1/4 cup of your shredded cheddar, and a dash of salt and pepper. Continue to mash and whip till smooth and creamy, the consistency of mashed potatoes.
7. Spray your casserole dish with cooking/baking spray. Remove meat mixture from burner and layer it into the dish first.
8. On top of the meat mixture, layer the mixed vegetables and salt lightly.
9. On top of the vegetables, spread your mashed cauliflower evenly.
10. Spray the top of the mashed cauliflower with Parkay Butter Spray and place in a 350-degree oven. Bake for 25 minutes.
11. Remove the casserole and sprinkle the remaining 1/4 cup of shredded cheddar all over the top. Return to the oven for 5 additional minutes, until cheese is melted.
12. Remove from oven, cut into 8 slices, and serve.
Serving Size: Makes one casserole that can be cut into 8 squares.
Number of Servings: 8
Recipe submitted by SparkPeople user AUTIEJ.
