Cauliflower Shepherds Pie

Mashed potatoes add that oh so creamy delicious layer to shepherds pie, but it also adds the carbs and fat that I am trying to avoid these days.  So I decided to give the cauliflower top a go and see how it turned out.  I was skeptical because mashed potatoes are up there with my favourite foods, but the result was actually quite good.  It also didn’t leave me feeling super heavy after I ate it.  I will definitely be revisiting this one again.

Cauliflower Shepherds Pie

1 head of cauliflower – chopped

2 tbsp low fat sour cream

1 egg yolk

¼ cup skim milk

½ tsp salt

½ tsp pepper

½ cup low fat cheddar cheese – shredded

1 tbsp canola oil

1 clove garlic – minced

1 lb extra lean ground beef

1 cup of frozen peas

1 tsp thyme

1 tsp onion powder

½ tsp paprika

300ml low sodium beef broth (1/3 of the box)

1 tbsp worcestershire sauce

1 tbsp cornstarch

2 tbsp cold water

1.  In a pot, boil cauliflower till soft.  Put cauliflower, sour cream, egg yolk, milk, salt and pepper in a food processor and pulse till smooth.  Stir shredded cheddar into mixture and set aside.

2.  In a saucepan heat oil and add garlic.  Cook for a couple of minutes on med-high heat and add ground beef.  Cook till brown throughout.  Add peas, beef broth, worcestershire sauce,  thyme, onion powder and paprika bring to a boil, then turn down to a simmer.  Mix cornstarch and cold water in a glass or small dish and stir into beef mixture.  Let beef mixture simmer for 10 minutes.

3.  Spread beef mixture in a baking dish.  Layer Cauliflower mixture on top.  Place in oven on middle rack and bake for 45-50 minutes.

Makes 6 Servings

Per Serving:

Calories 203      Fat 7g      Carbs 10g      Protein 21g

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