Thursday, March 14, 2013

Light Shepherd's Pie

 Made By: Ryan Noelle     March 14, 2013 

     "Top o' the Morning, Loves!"  In honor of the Irish Saint I have made a traditional Irish staple, Shepherd's Pie.  If you have never had Shepherd's Pie it is a perfect casserole style dish to serve the family.  It is easy to make and tastes, well, sooo Good!  The dish has a layer of meat with veggies in a tomato based sauce and then gets covered by traditionally mashed potatoes and then cheese.  Mmmm...  All your necessities that you would want in a meal found in this casserole!  

     I decided to make my Shepherd's Pie a little bit different.  I switched from smothering the meat layer in mashed potatoes to using mashed cauliflower.  Let me just say, you can not tell the difference!!!  Switching to cauliflower of course gives this dish MORE veggies!  I also omitted any butter, flour or sugar.  So this is a very healthy alternative to the standard way of making this dish.  Also the authentic way to prepare this is with lamb.  I switched and used ground turkey breast.  

     If you want to honor the Irish and make a dish that is from across the pond.  Make this Shepherd's Pie.  You will not regret it!  

Mmmm. layers of goodness



Healthy Tidbits:  Low in Sat. Fat, High in dietary Fiber, Very High in Vitamin A & C.


Servings:  9  Size:  about 1 cup  Calories:  129  Fat:  1.5g  Carbs:  11.8g  Fiber:  3.3g  Protein:  16.3g  Sugar:  5.2g  Sodium:  403mg

Ingredients:

  • 1 head cauliflower
  • 1/2 (175 g) (200 g) greek yogurt (oz) [298299] (cup)
  • 1 lb Ground Turkey Breast, 99% Fat-free [109507]
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 2 stalk celery, diced
  • 2 carrots, diced
  • 1 cup peas, diced
  • 1 cup fresh green beans, chopped
  • 1 sweet potato, diced
  • 1 cup tomato, diced
  • 2 tbsp tomato paste, 6oz.
  • 1 cup low sodium chicken broth
  • 2 tbsp worcestershire sauce
  • 2 tbsp red wine vinegar
  • 1/4 cup parmesan cheese
  • 1 tsp kosher salt
  • 1 tsp pepper
  • 1 tbsp fresh thyme
  • 1 tsp garlic powder




Get Cooking:

Mashed Cauliflower:  In a large pot boil water.  Place the whole head of cauliflower florets into the water.  Let boil and cook until soft.

Meat Mix:  While cauliflower is boiling, In a large skillet over medium heat heat the carrots.  I use the water method instead of adding sprays or butter to my skillet for prevention of sticking.  When the veggies look like they are sticking or the pan is getting slightly browned add about 2tbsp. - 1/4 cup of water and let the water cook out.  Continue to do this until all the veggies are cooked and softened.  After cooking carrots for 2 minutes add the onion.  Cook the onion until translucent.  Next add the turkey breast.  Cook until browned.  Add the garlic, and tomatoes.  Cook for 1 minute. Finally add the  peas, green beans, sweet potato, tomato paste, worcestershire, vinegar, cup of chicken broth and salt, pepper, garlic powder, thyme.  Cook until the mixture thickens.  Scoop into a deep baking dish.

Back to Cauliflower, Drain the water and return cauliflower to the pot.  Add the yogurt, some salt and pepper a little garlic powder.  Mash with a potato masher until you achieve the texture of mashed potatoes.  Spread this on top of the meat mixture.  Cover the cauliflower with the grated parmesan cheese and some parsley.

Bake at 400 for about 20 minutes.  Until top is browned and mix is bubbling.

Serve hot! Yum, Yum!




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