Healthy Shepherds Pie With Cauliflower Mash Recipes

SHEPHERD'S PIE WITH CAULIFLOWER TOPPING

Shepherd's Pie with Cauliflower Topping image

In this easy shepherd's pie recipe, we keep the carbs in check by using creamy mashed cauliflower in place of mashed potatoes. The ground beef filling is cooked in the same skillet used for baking the pie, making assembly (and cleanup) a breeze.

Provided by Sarah Epperson Loveless

Categories Healthy Canned Tomato Recipes

Time 1h

Number Of Ingredients 15

Ingredients

1 pound lean ground beef
2 cups chopped onion
2 tablespoons minced garlic
1 (15 ounce) can no-salt-added diced tomatoes, drained
1 tablespoon reduced-sodium Worcestershire sauce
1 ½ teaspoons chopped fresh rosemary
3 tablespoons chopped fresh flat-leaf parsley, divided
1 ½ teaspoons ground pepper, divided
¾ teaspoon salt, divided
¼ cup unsalted beef broth
1 tablespoon all-purpose flour or gluten-free all-purpose flour
8 cups cauliflower florets (from 1 large head cauliflower)
2 cups water
6 tablespoons unsalted butter
¼ cup heavy cream

Steps:

Preheat oven to 375 degrees F. Heat a 12-inch ovenproof skillet over medium-high heat. Add beef, onion and garlic; cook, stirring often to crumble, until the beef is browned and onion is tender, 8 to 10 minutes. Stir in drained tomatoes, Worcestershire, rosemary, 1 tablespoon parsley, 1 teaspoon pepper and 1/4 teaspoon salt. Whisk broth and flour in a small bowl; stir into the mixture in the skillet. Cook over medium-low heat, stirring often, until the mixture thickens, about 15 minutes.
Meanwhile, place cauliflower and water in a large saucepan; bring to a boil over high heat. Cover and reduce heat to medium-high; cook until the cauliflower is tender when pierced with a fork, about 10 minutes. Drain. Add butter, cream and the remaining 1/2 teaspoon salt; mash with a fork or potato masher until smooth (you will have about 4 cups mashed).
Carefully spoon the mashed cauliflower over the hot mixture in the skillet, gently spreading it over the top (do not mix the 2 layers together). Sprinkle with the remaining 1/2 teaspoon pepper.
Bake until the top is beginning to brown and the filling is bubbly, 22 to 25 minutes. Sprinkle with the remaining 2 tablespoons parsley before serving.

Nutrition Facts : Calories 356.4 calories, Carbohydrate 18.1 g, Cholesterol 91 mg, Fat 23.2 g, Fiber 4.6 g, Protein 20 g, SaturatedFat 12.7 g, Sodium 426.7 mg, Sugar 8 g

HEALTHY SHEPHERD'S PIE WITH CAULIFLOWER MASH

Healthy Shepherd's Pie with Cauliflower Mash image

This shepherd's pie with cauliflower mash is a low-carb, healthier version of a great cold-weather dish. Enjoy this satisfying meal with a little less guilt.

Provided by Patty-DC

Categories Fruits and Vegetables Vegetables Cauliflower Mashed

Time 1h25m

Yield 12

Number Of Ingredients 18

Ingredients

1 tablespoon avocado oil
5 cups diced celery
5 cups finely chopped mushrooms
½ medium onion, diced
3 pounds lean ground turkey
1 tablespoon dried parsley
1 tablespoon dried thyme
2 teaspoons garlic powder
1 teaspoon ground black pepper
½ teaspoon crushed red pepper flakes, or to taste
½ teaspoon sea salt
¼ cup almond flour
1 (8 ounce) can low-sodium tomato sauce
2 medium zucchini, cut into 1/4-inch slices
4 (10 ounce) packages frozen cauliflower rice (such as Green Giant®)
⅓ cup milk
2 tablespoons butter, divided
½ teaspoon paprika

Steps:

Heat avocado oil in a very large skillet over medium-high heat. Add celery, mushrooms, and onion; saute until onion is translucent, 5 to 7 minutes. Crumble turkey into the skillet. Add parsley, thyme, garlic powder, pepper, red pepper flakes, and salt. Cook until turkey is no longer pink and has absorbed most of the liquid in the skillet, about 15 minutes.
Sprinkle almond flour over the turkey mixture and cook for 1 minute. Stir in tomato sauce until combined; cook until thickened, about 5 minutes. Transfer to a 9x13-inch baking dish and top with sliced zucchini.
Preheat the oven to 350 degrees F (175 degrees C).
Cook cauliflower rice in a large nonstick skillet over medium heat, stirring occasionally, until hot, about 5 minutes. Set 1 cup aside in a large bowl. Transfer remaining cauliflower rice to a food processor with milk and 1 tablespoon butter; blend until smooth. Mix with reserved rice for added texture.
Spread cauliflower mixture over the meat and zucchini. Cut remaining 1 tablespoon butter into small pieces and dot over the cauliflower. Sprinkle with paprika.
Bake in the preheated oven until the cauliflower topping has a golden hue, 30 to 35 minutes.

Nutrition Facts : Calories 265.9 calories, Carbohydrate 11.5 g, Cholesterol 89.5 mg, Fat 13.4 g, Fiber 4.5 g, Protein 27.6 g, SaturatedFat 3.8 g, Sodium 224.1 mg, Sugar 2.6 g

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