Lowfatandhealthiersquashpiemash Recipes

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

LOW FAT AND HEALTHIER SQUASH PIE/MASH

Low Fat and Healthier Squash Pie/Mash image

This recipe comes from Hungry-Girl.com, and I just tried it today. I can vouch for its deliciousness. It's very lowfat, but it tastes nearly as good as the high-fat counterparts that are traditionally served on and around Thanksgiving. If you're looking for a healthier alternative to the traditional recipe (8 oz. of which often contains over 400 calories and 20 grams of fat), try this.

Provided by hannahactually

Categories Vegetable

Time 30m

Yield 4 serving(s)

Number Of Ingredients 8

Ingredients

1 large butternut squash or 2 cups mashed butternut squash
1/2 cup Egg Beaters egg substitute
1/3 cup light vanilla soymilk
1/3 cup sugar-free maple syrup
1 teaspoon cinnamon
1/4 cup Splenda granular
1 teaspoon vanilla extract
2/3 cup miniature marshmallow

Steps:

Preheat oven to 350 degrees.
Peel squash and cut into large chunks (removing seeds).
Fill a large, microwave-safe dish with a half an inch of water.
Place squash into dish and cover with plastic wrap. Microwave for approximately 8 minutes (and drain).
Squash should be tender enough to mash, but not fully cooked.
With a potato masher, food processor or fork, mash squash.
Measure out 2 generous cups, lightly packed, and place in an oven-safe baking dish.
Add all ingredients except for marshmallows. Mix ingredients thoroughly, but do not over-stir; squash should still be pulpy.
Allow to cook for 45 - 50 minutes.
Remove from oven, and disperse marshmallows over top of pie.
Return to oven for 5 minutes, until marshmallows begin to brown.
Allow to cool.

Nutrition Facts : Calories 184.2, Fat 0.4, SaturatedFat 0.1, Sodium 20.5, Carbohydrate 47.2, Fiber 7.1, Sugar 12.4, Protein 3.6

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