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Healthy Shepherd’s Pie

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Level: Easy

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Description

This lightened up version of a comfort food classic combines ground turkey, vegetables and cauliflower puree. Healthy, hearty and delicious.

Ingredients

  • FOR THE TOPPING:
  • 1 head Cauliflower, Florets Only
  • 1 quart Skim Milk
  • 1 pinch Salt
  • 1 pinch White Pepper
  • 1 Tablespoon Grated Parmesan Cheese
  • FOR THE FILLING:
  • 1 Tablespoon Olive Oil
  • 1 whole Small Yellow Onion, Minced
  • 1 whole Carrot, Finely Chopped
  • ½ cups Fresh Green Beans, Finely Chopped
  • 1 clove Garlic, Minced
  • ½ cups Frozen Green Peas
  • 12 ounces, weight Ground White Turkey
  • 1 Tablespoon Tomato Paste
  • 1 Tablespoon Low Sodium Soy Sauce
  • 1 Tablespoon Worcestershire Sauce
  • ½ teaspoons Smoked Paprika
  • 1 pinch Cayenne Pepper (Optional)
  • 1 cup Vegetable Stock

Preparation

For the topping: Put the cauliflower and milk in a medium-sized pot. Bring to a simmer then put the lid on. Simmer covered for about 15 minutes until the cauliflower is very tender. Strain the cauliflower, reserving the cooking liquid.

Puree the cauliflower with ¼ cup of the cooking liquid in a blender or food processor until smooth. (Obviously, you can add a little more cooking liquid if necessary.) Pour the puree into a bowl and season with salt and white pepper to taste.

Preheat the oven to 375 F.

While your cauliflower is simmering, heat 1 tablespoon of olive oil in a large cast iron skillet. Add the onions, carrot, green beans and garlic. Sauté for 5 minutes until the vegetables are tender. Add the frozen peas and cook for 1 more minute. Add the ground turkey to the vegetables. Cook for about 5 minutes, breaking up the meat with a spatula, until the turkey is no longer pink. Mix the tomato paste into the turkey and vegetables and allow it to cook for 1 minute before adding the soy sauce, Worcestershire sauce, paprika, cayenne (if using) and vegetable stock. Allow it to simmer for 5 minutes.

Divide the turkey mixture among 4 medium-size (12 ounce) ramekins or oven safe bowls. If you don’t have ramekins, it’s not the end of the world. You can make one large pie in a baking dish. Top each ramekin with the cauliflower puree and sprinkle with about ½ teaspoon grated Parmesan cheese. If using ramekins place them on a baking sheet before putting them in the oven.

Bake your shepherd’s pie(s) for 15 minutes. If you are making one large pie, bake it for 25 minutes. Serve hot.

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