A Healthier Shepherd’s Pie
Depending on how it’s prepared, a traditional shepherd’s pie can have up to 600 mg of sodium and about 200 calories. This recipe has only about 300 mg of sodium and 130 calories because it uses some turkey in the base, and some cauliflower instead of all potatoes.
A complete meal with protein, starch and vegetables, this healthier shepherd’s pie is equally as flavorful.
If you’re trying to ease into a healthier alternative, just mix your potatoes with the cauliflower and your carbs will take you further with a larger portion.
Photo credit: A Healthier Michigan
- 1 lb. 95% lean ground beef and ground turkey combination
- 1 tsp. oil
- 1 medium onion, diced
- 1 celery stalk, chopped
- 2 cloves garlic, diced
- 10 oz. frozen mixed vegetables (carrots, corn, peas, green beans, baby lima beans)
- 2 tbsp. flour (or use gluten-free flour)
- 1 cup fat free beef broth
- 2 tsp. tomato paste
- 1 tsp. Worcestershire sauce
- 1 tsp. freshly chopped rosemary leaves
- 1 tsp. freshly chopped thyme leaves
- Kosher salt and pepper
Healthier Shepard’s Pie
1. Make cauliflower white bean mashed potatoes. (See recipe below).
2. In a large saute pan brown meat over medium high heat, breaking the meat up with a wooden spoon as it cooks. Season with 1/2 tsp. salt and pepper to taste.
3. When cooked, set aside on a plate.
4. Add the oil, onion, garlic and celery and sauté on medium heat about 6 to 8 minutes, until the vegetables are tender.
5. Add the flour, frozen vegetables, beef broth, tomato paste, Worcestershire sauce, rosemary, thyme, cooked meat and mix well. Simmer on low about 8-10 minutes.
6. Spread the meat on the bottom of casserole dish. Top with mashed potatoes and sprinkle with paprika.
7. Bake 20 to 25 minutes, then place under the broiler 1 to 2 minutes until the potatoes turn golden.
8. Remove from oven and let it cool 5 minutes before serving.
- 1 head cauliflower, chopped
- 2 ½ pounds potatoes, peeled and cubed
- 1 (12 oz.) can of Great Northern beans, rinsed and drained (you can use any white bean of choice, navy or cannellini
- 1/3 cup low-fat chicken stock or chicken broth
- 1/4 cup butter or butter substitute of choice
- 1/4 cup milk or milk substitute
- 1/4 cup Greek yogurt
- Lots of pepper
- Salt to taste
- 1/4 tsp. paprika (or rosemary)
- 1 head roasted garlic, squeezed out of skins (yes whole bulb, not just a clove), you can also use pre-minced garlic to save time
Garlic Cauliflower Mashed Potatoes and White Beans
1. Boil potatoes trhough in a large pot with chicken stock for about 30 minutes or until tender.
2. Add cauliflower and beans to potatoes. Place lid and let simmer for about 15 minutes or until cauliflower is tender.
3. Add the rest of the ingredients and use hand immersion or a traditional blender to get to your favorite mashed potato consistency.
4. Use with Shepard’s Pie recipe.