Tuesday, April 8, 2014

Lightened Up Shepherd's Pie


Shepherd's Pie might be the ultimate easy comfort food, and if it's made the right way, you can have that hearty, filling meal without the guilt.  Blending the potatoes with cauliflower, using lean ground beef, and increasing the vegetables in this classic casserole cut the calories, carbs, fat, and sodium, from more traditional recipes.  

1 pound lean ground beef (or ground turkey breast) 
2 teaspoons olive oil
2 medium onions, chopped 
3 medium carrots, diced 
1/2 pound white mushrooms, sliced
2 tablespoons all-purpose flour
1 cup no sodium added beef broth
1 tablespoon The Delicious Dietitian Southern All Purpose Spice Blend
1 cup frozen peas
1 1/2 pounds Yukon gold potatoes
1 small head cauliflower, cut into florets
2/3 cup 1 percent or skim milk
2 tablespoons heart healthy spread

In a large skillet cook the meat over medium heat, stirring occasionally, until brown, about 5 minutes. Transfer the meat to a plate. Drain any fat remaining in the skillet.

Heat the oil in the skillet over medium heat. Add the onions and carrots and cook, covered, about 8 minutes. Increase heat to medium-high.  Add the mushrooms and cook, uncovered and stirring occasionally, until the mushrooms are soft and their liquid has evaporated, about 8 minutes. Add the meat to the pan. Add the flour and cook, stirring, for 2 minutes. Stir in the broth, add the Southern All Purpose Spice Blend, and bring to a simmer scraping any brown bits from the bottom of the pan. Stir in the peas. Pour the mixture into an 11X9 casserole dish. 

Preheat the oven to 350 degrees F.  Wash potatoes and cut into 2-inch pieces. Put the potatoes in a steamer basket, and steam for 10 minutes. Add the cauliflower to the basket and cook until the potatoes and cauliflower are tender when pierced with the tip of a knife, about 15 minutes. Mash the vegetables with a potato masher until smooth. Combine the milk, butter, and a pinch of pepper and stir into the potato mixture.


Spread the potato mixture on top of the meat and bake until heated through, about 25 minutes.

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