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Shepherd's Pie Low-Fat
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Source: http://shrinkingkitchen.com/comfort-food-makeover-shepherds-pie/
| 1 teaspoon | olive oil |
| 1/2 small | yellow onion or one shallot, minced |
| 1/2 pound | 93/7 ground beef |
| 10 crimini or button mushrooms, cleaned and diced | |
| 1 | carrot, peeled and diced |
| 1/2 cup | frozen peas |
| 2 Tablespoons | flour |
| 1 1/4 cup | beef broth |
| 2 small | russet potatoes, peeled and diced |
| 2 cups | cauliflower, rinsed and cut into florets |
| 1 Tablespoon | light cream cheese |
| 1 Tablespoon | light butter or butter spread |
| salt and pepper | |
| 1/4 cup | low fat cheddar cheese, shredded, (optional) |
Step by step
Preheat oven to 400F.
Place the potatoes and cauliflower in a pot of water and bring to a boil.
Boil the cauliflower and potatoes till fork tender, drain.
Put the drained potato and cauliflower back into the cooking pot and place back over heat (this will allow excess water to evaporate while you mash the vegetables).
Add the cream cheese and butter, and mash well. A few lumps are fine. Go with your preference.
Salt and pepper the pototo/cauliflower mash to taste and set aside.
Heat olive oil in nonstick skillet over medium heat.
Add onions and carrots and saute for a few minutes till the onions are softened.
Add the ground beef and brown while breaking up with a spatula.
When the beef is nearly brown, add the mushrooms. Cook until soft, then add the peas.
Add the flour and mix into the beef mixture.
When the flour is well incorporated, add the beef broth and bring to a simmer while stirring. The mixture will thicken.
Spoon the meat mixture equally into four ramekins.
Top with meat mixture with the potato/cauliflower mixture.
Sprinkle lightly with low fat cheddar cheese.
Bake for about 15 minutes until bubbling at the edges and the cheese is melted and golden.
Allow to cool for a few minutes, then dig in!
Nutrition
WW PP 8; Calories 300; Fat 13.4g; Saturated Fat 4.5g; Cholesterol 46mg; Sodium 310mg; Potassium 962mg; Carbs 26g; Fiber 5g; Protein 18g; Vitamin C 77%
This recipe could easily be made in a regular casserole dish, no ramekins necessary, but it does help with portion control.
This recipe is Feingold Stage 1 friendly using approved ingredients as listed in the food list.
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