Fall Favorites

Shepherd's Pie - South Beach

Source: South Beach Recipe

Phase 1
A healthier version of traditional Shepard's Pie

Ingredients

  • 1 Tbls. extra-virgin olive oil
  • 1 large onion, chopped
  • 2 garlic cloves, minced
  • 1 lb. extra lean ground sirloin
  • 1 pkg. frozen shelled edamame (soy beans) defrosted (health food section)
  • 2/3 c. beef broth or stock (Kitchen Basics)
  • 2 t. Worcestershire sauce
  • 1 large head fresh cauliflower florets
  • 1 Tbls. low-fat sour cream
  • 1 large egg yolk
  • salt and pepper to taste
  • 1/2 c. reduced-fat cheddar cheese

Instructions

Heat oven to 350 degrees. Spray a 2 qt. casserole with cooking spray.

In a large skillet, heat oil over medium heat and cook ground beef, onions and garlic until meat has been thoroughly cooked (meat should be crumbled). Drain fat and season with salt and pepper.

Add edamame (defrosted soy beans) and cook 3 minutes.

Stir in broth (if you prefer "gravy" over just a broth, whisk in a little flour or cornstarch into broth first; see Note below) and Worcestershire sauce; cook 2-5 minutes until juices thicken. Transfer meat mixture to prepared casserole dish.

While meat is cooking, cook or steam cauliflower florets until tender (do not overcook). Drain well and transfer to a large bowl or food processor.

With an electric mixer or food processor, whip the cooked cauliflower with sour cream, egg yolk and another pinch of salt and pepper. Spoon cauliflower mixture evenly over meat.

Cover with foil and bake 15 minutes. Remove foil, top with cheese and bake an additional 10-15 minutes.

NOTE: If you prefer gravy vs. broth in your meat, whisk in 2 Tbls. flour or 2 t. cornstarch into the broth before adding to meat (so broth will thicken). Serves 4-6.