Dish Do-Over: Shepherd’s Pie

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The ultimate comfort food, shepherd's pie is chock full of delicious ingredients that can really add up. Thankfully, with Chef Jo Lusted's Dish Do-Over version, you get all the amazing flavour with only a fraction of the fat and calories!

Dish Do-Over: Shepherd's Pie

Serves 8

Ingredients

1 large cauliflower, cut into florets (about 5 cups)
1 1/2 cups low-sodium beef stock, divided
½ tsp onion powder
Sea salt and fresh ground pepper to taste
1 lb lean ground lamb or extra lean ground beef
1 large Spanish onion, diced
2 cloves garlic, minced
1 tsp chopped fresh thyme
2 medium carrots, diced
2 ribs celery, diced
4 cups sliced cremini mushrooms
2 tbsp brown rice flour
1 cup boxed or jarred unsalted diced tomatoes
1 tbsp Worcestershire
1 tbsp Dijon mustard
1 cup frozen peas, defrosted and drained
1/3 cup fresh grated parmesan cheese

 

Directions

Preheat oven to 400 degrees. Spread cauliflower in a single layer on a parchment lined baking sheet and mist with cooking spray. Roast for 30 minutes, until soft. Cool slightly; transfer to a food processor. Add 1/2 cup stock, onion powder and process on high until smooth. Transfer to a bowl, season with salt and pepper and set aside.

Meanwhile, mist a large nonstick skillet with cooking spray and heat on medium high. Add lamb and cook, breaking up with a wooden spoon, for 8 minutes, until browned. Transfer beef to a paper towel lined tray.

To skillet, add onion, carrots, celery, garlic and thyme. Cook, stirring frequently, for 3 minutes, until softened. Add mushrooms to skillet and cook, stirring frequently, until golden brown and softened, about 6 minutes. Return beef to skillet and stir in flour. Cook, stirring for about 2 minutes. Add remaining beef stock, tomatoes, Worcestershire and Dijon. Cook for about 6 minutes, until thickened slightly and reduced by half. Stir in peas, season with additional salt and pepper and transfer to an 10 x 10 -inch nonstick or glass oven-safe baking dish with a spatula, smooth out mixture.

Spoon cauliflower puree over beef mixture Using your fingers, gently spread to cover meat and smooth out. Sprinkle with parmesan cheese, cover with foil and bake for 20-25 minutes. Remove foil and bake for 10 more minutes until 160 degrees F in center of pan.

Nutrition:

1 1/4 cups per serving

Before:
Calories: 440
Fat: 24 grams

After:
Calories: 204
Fat: 9 grams

Chef Jo Lusted

 

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