I. Love. Shepherd’s Pie. The stuff has all the making of an awesome and hearty meal – meat, potatoes, veggies in a PIE! Damn.
Buuuut, I’m trying to get fitter not fatter so I had to go to the lab with this one and try to tweak it to make it healthier. The end result was the best Shepherd’s Pie I have ever made with a 33% drop in calories from a traditional recipe. I used two main tricks to accomplish this, using creamy mashed cauliflower instead of potatoes and using extra lean ground beef. Plus, I really loaded the veggies up instead of having a small layer you end up with about 50/50 meat to veggie ratio.
So here’s how you do it…
Healthier Shepherd’s Pie
1 lb lean ground beef (93/7)
¼ yellow onion, diced
1 cup sliced mushrooms
½ cup beef broth
1 Tbsp corn starch
1 cup small lima beans (pre-cooked or canned)
1 cup sweet peas (pre-cooked or canned)
1 cup sliced carrots (pre-cooked or canned)
1 medium head cauliflower
2 oz low fat cream cheese
1 clove garlic, chopped
2 Tbsp grated Parmesan cheese
Salt and pepper to taste
Spray a heated pan with cooking spray, set heat to medium and saute onions until soft then add ground beef and cook until it’s almost done. Add sliced mushrooms and cook until beef and mushrooms are done.
Stir corn starch into cold beef broth making sure the corn starch is thoroughly mixed into the broth. Pour the broth slowly into the pan of ground beef and stir continuously until hot. Once heated it will start to thicken, you can add a bit more broth to thin the mixture or a bit more broth and starch to thicken. You want the sauce to be very thick, but not pasty. Add lima beans, carrots and peas to the beef mixture and cook until heated. Add a generous amount of black pepper to the mixture and place on low to keep warm
To make the creamy mashed cauliflower: Clean and cut the head of cauliflower into small florets. Cook in salted, boiling water for 15 minutes or until fork tender. Do not overcook as the cauliflower will be mushy. Drain and place into a mixing bowl. Add the garlic, low fat cream cheese and Parmesan and mix with hand mixer until smooth. Taste to see if additional salt or garlic is needed.
Pour beef mixture into a casserole dish and spread into an even layer. Top with the creamy mashed cauliflower spreading that into an even layer covering all the beef mixture. You may add additional grated Parmesan, ground pepper or parsley to the the top prior to baking. Place in preheated 400F oven for 30 minutes. Remove and let stand for 5-10 minutes before serving.
Tips, tricks and shortcuts
- You can use any mix of vegetables you like for this. If you don’t like lima beans, don’t use them. Some people use corn, some simply the peas and carrots.
- Do yourself a favor and get some REAL Parmesan cheese, not the stuff in a shaker can but a block of the real deal. It will actually last longer as the flavor is much more intense so a little goes a long way.
- The creamy mashed cauliflower makes a great side dish on its own. Also, the cauliflower recipe is not my own, I found it on a Google search.
BASIC NUTRITION INFO (per serving)
Prepare to be amazed…
Carbohydrates: 22 grams
Fat: 8 grams Fat: 21 grams
Protein: 24 grams
Fiber: 7 grams
ORIGINAL VERSION (WITH POTATOES & GROUND CHUCK)
Calories : 433
Carbohydrates: 38 grams
Protein: 21 grams
Fiber: 6 grams
I was really impressed with how this turned out. The bit of cream cheese in the cauliflower really helps to nail the consistency that makes mashed potatoes so damn good. Since the veggies are mixed in with the meat and sauce mixture they have a ton of flavor as well, this one is a winner. I guarantee you will like this recipe or I’ll send you a link to someone else’s recipe… you have my word on that.
If you try this recipe please let me know what you thought! If you have any awesome ideas to make it healthier or more awesome please feel free to share those, too.