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Healthy Sheperd's Pie

Posted Nov 01 2010 12:00am
For some reason, I had a craving for some sheperd's pie.  Who in America can resist meat and potatoes?  Not me!  I know I've preached that any vegetable is healthy, BUT potatoes are unfortunately not...(bye bye french fries)  And potatoes are a huge part of the dish.  Have no fear, cauliflower is here!  I know some of you may be skeptical, but being a huge mashed potato fan, this is IDENTICAL.  Another substitution we made was the lamb.  I still can't make myself turn full vegetarian but I'm trying my best to eat only two-legged animals.  So I'm using ground turkey instead.  Hope you like it!


1 head of cauliflower
1/2 c. celery
1/2 c. carrot
3/4 c. onion
1 c. frozen shelled edamame
1 Tbsp. garlic
1 1/4 lb. of ground turkey
1/2 of a 6 oz. can of tomato paste
1 c. water
2 tsp. thyme
2 tsp. oregano
1 tsp. rosemary
1 bay leaf
parmesan cheese

Prep (5-10 minutes):

Filling: Before you start cooking, go ahead and dice the celery, carrots, and onions.  Mince garlic.
Topping: Cut up the cauliflower.

Preheat oven to 400 degrees

Method (90 minutes):

Topping: You're now ready to begin.  Start off with the cauliflower.  Go ahead and steam.  You'll treat this like you would with mashed potatoes.  When it's fork tender, it's done.  Unfortunately I can't give a precise time on how long to steam because it depends on the size of the cauliflower that was cut. Season the cauliflower with salt, pepper, garlic powder, and Smart Balance Buttery Spread to taste.  To give it the mashed potato texture, put them in the food processor.  If a processor isn't available, use a masher or an electric mixer.  If you need to resort to either of those, it may be a little lumpy.

Filling: While the cauliflower is steaming, coat a pan with olive oil and let it get hot.  Once hot, put the stove on medium heat and put in the turkey. Start browning.  Once it's brown, add the celery, carrots, onion, and garlic.  Stir it up really good and season with salt and pepper.  When the veggies have gotten soft, go ahead and add the tomato paste along with the seasonings.  Cook everything together for about 3 minutes.  You'll know you're ready for the next step when the tomato paste starts sticking to the bottom of the pan.  After that, add the water.  Let it simmer until the water is reduced down to make a thick sauce. 

Dump the filling into a 9 in. pie pan.  Top with the cauliflower.  If you're wanting to impress guest, take a spoon and smooth the cauliflower out.  Then with a fork make grooves to make it look fancier.  Sprinkle parmesan cheese on top.

Finally, bake it at 400 degrees for 25 minutes. Broil for 5 minutes to brown.

Nutritional Facts (1 serving)
Calories: 257.8
Fat: 11.7 g
Carbs: 12.7 g
Fiber: 4.4 g
Protein: 25.4 g

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