There's nothing like a hearty, comforting meal to warm you up from the inside out during these cold winter months. This Macro-Friendly Shepherd's Pie is filling, savory, has half the fat and fewer carbs of the traditional recipe, and many more healthy vegetables.
In other words, it's pretty much the perfect winter meal!
Prep Time: 10 minutes
Cook Time: 35 minutes
Total Time: 45 minutes
Yield: 4 large servings
Serving Size: 1 serving (or 1/4 of recipe)
Fat: 10 grams
Carbohydrates: 29 grams
Protein: 36 grams
1 pound 93% lean ground beef
2-3 dried bay leaves (optional)
1 tablespoon poultry seasoning (mix of rosemary, thyme, etc.)
1/2 a medium sweet onion, diced (~100 grams)
1 medium zucchini, diced (~200 grams)
2 large carrots, chopped (~150 grams)
8 ounces button or baby Bella mushrooms, roughly chopped
1/4 - 1/2 teaspoon salt
3 tablespoons tomato paste
1 cup beef broth
1/2 cup red wine (could sub another 1/2 cup broth)
3 tablespoon cornstarch
1/2 cup green peas
1 large head cauliflower (~500 grams)
1/4 cup grated parmesan
1/4 cup plain non-fat Greek yogurt
1/4 teaspoon salt
Chop all your vegetables so that they're ready to go.
Heat a large pan to medium, spray with cooking spray, and add your ground beef, bay leaves, and seasoning. Saute for 5 minutes until mostly cooked through. Drain the pan of any fat.
Add all your vegetables and salt to the pan, and sauté for 5 minutes to get the vegetables to soften.
In a bowl, combine broth, red wine, and cornstarch. Whisk until very smooth to create a slurry.
Turn your pan up to medium-high, and add your slurry to the pan with the tomato paste. Allow the mixture to come to a simmer, and continue stirring to allow it to thicken.
Turn down the heat to low, add your peas, and let the flavors get happy.
While your beef mixture keeps cooking, cut your cauliflower into florets, and either steam on the stovetop, or, using the microwave method, add florets to a large bowl with one inch of water and zap for 5-10 minutes.
Once the cauliflower is very soft, combine with parmesan, Greek yogurt, and salt in a food processor or blender. Blend until smooth, and do not over blend.
Remover your beef mixture from the stove, carefully remove the bay leaves and turn your oven to low broil. Transfer the mixture to an ovenproof dish if your pan is not suitable for the oven.
Top the beef mixture with your cauliflower puree, and bake for 5-10 minutes until the top gets golden.
Remove from oven, and top with fresh chopped parsley if desired. Enjoy!