December 8, 2014

Cauliflower Topped Shepard's Pie

When I visit Colorado, there's a little Irish pub I visit that has the best Shepard's pie and it comes in a fluffy bread bowl. Its absolutely delicious, but with bread, potatoes, and cheese, its not the healthiest meal ever. So I decided to create a lightened up version of Shepard's pie, topped with cauliflower mash instead of potatoes. 

Here's what you'll need:
  • 1 Large Cauliflower $3.49
  • 2 lbs Lean Ground Turkey $8.00
  • 6 Carrots $1.11
  • 2 Cups Peas $0.85
  • 1 Onion $1.11
  • 1 Cup Low Sodium Beef Broth $0.60
  • 1/2 tbsp Parsley Flakes $0.10
  • 2 Tbsp Fat Free Greek Yogurt $0.28

Serving Size: 1/8 pan 
Total Servings: 8
Price Per Serving: $1.94
Nutrition (per serving):
      Calories: 249
      Carbs:  16g
      Fat:  8g
      Protein:  26g

Preheat your oven to 375 degrees

First prepare your cauliflower. Cut off the green leaves so you can get to the cauliflower better, then cut off the cauliflower. It doesn't really matter how you do this because its all going in the blender in the end. 

 Bring a pot of water to a boil and add in your cauliflower. Boil for 8-10 minutes until the cauliflower is soft. Then transfer the cauliflower to a blender or food processor and add in the greek yogurt. Blend until smooth and then set aside. You may need to do this in more than one batch.

Next cut up your carrots and onion. Cut these up however you want, but they should be in small pieces so that they cook through. I forgot to take a picture of the onion.. oops. 

Heat a large pot over medium high heat and add in the turkey until its done. Then drain it and set it aside.

Place the pot back on the heat and add in the onions and carrots. Cook for about 10 minutes until they have begun to soften. Then add in the beef stock, turkey, parsley, and peas. Continue to cook for another 10 minutes.

Place the mixture in a 9x13 oven safe pan. Then spread the cauliflower over the top in an even layer. Then place in the oven and bake for about 30 minutes until hot and bubbly. 

Remove then pan and let cool for 10 minutes. And you're done!

 Happy Cooking!

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