Shepherd’s Pie with Cauliflower Mash

By Erin Palinski-Wade, Tara Gidus, Kristina LaRue

This recipe for shepherd’s pie is flat-belly-friendly because it uses mashed cauliflower instead of mashed potatoes as the top layer. Skim milk and yogurt help add a creamy texture to the cauliflower.

Prep time: 20 minutes

Cook time: 40 minutes

Yield: 8 servings

1 teaspoon olive oil

1 yellow onion, peeled and chopped

1 medium green bell pepper, seeded and chopped

1 tablespoon minced garlic

1 pound 96 percent lean ground sirloin

1 teaspoon chili powder

1/2 teaspoon oregano

1 tablespoon balsamic vinegar

3 tablespoons 100 percent whole-grain flour

14 ounces beef broth

1/2 cup yellow corn, defrosted if using frozen

1/2 cup carrots, diced

1/2 cup green beans, chopped

1/2 cup peas

16 ounces frozen cauliflower, defrosted

1/4 cup Greek yogurt

2 tablespoons skim milk

1/4 teaspoon garlic powder

1/4 teaspoon kosher salt

1/4 teaspoon ground black pepper

1/4 cup chopped chives

  1. In a large pot, heat the olive oil over medium-high heat, and sauté the onions, peppers, and garlic just until softened.

  2. Add the ground beef, chili powder, oregano, and vinegar and cook until browned.

  3. After the meat is browned, add the flour and cook until golden and starting to stick, about 2 minutes.

  4. Pour in the beef broth to deglaze the pan and stir in the corn, carrots, green beans, and peas.

  5. Cover with a lid and cook, stirring occasionally, until the veggies are soft and the sauce has thickened.

  6. Meanwhile, cook the cauliflower in the microwave for 3 to 4 minutes until softened, and then pat the cauliflower dry with paper towels.

  7. With an immersion blender or regular blender, blend the cauliflower, yogurt, and skim milk until creamy. Season with garlic powder, salt, pepper, and chives.

  8. Preheat the oven to 450 degrees F and spray a large casserole dish with cooking spray. Spread the meat mixture into the bottom of the pan.

    You can also make these in individual ramekins or small bowls. Just make sure they’re oven-proof.

  9. Top the meat mixture with cauliflower mash and bake in the oven for 15 minutes, until the top of the cauliflower is beginning to brown.

Per serving: Calories 158 (From Fat 36); Fat 4g (Saturated 1g); Cholesterol 35mg; Sodium 315mg; Carbohydrate 15g (Dietary Fiber 3g); Protein 17g.