Posted by on May 21, 2017 in Blog, Blog Entry | 0 comments

Recipe - Healthy Shepherd's Pie

Healthy Shepherd’s Pie

 

Comfort foods. These are the foods that make us warm and fuzzy inside but usually leave us feeling bloated and gassy. The truth is that comfort foods are our favorites because they taste amazing, not because they are high quality ingredients. Shepherd’s pie is one of these dishes: filled with heavy mashed potatoes, a lot of greasy beef, and topped with unhealthy amounts of fattening cheese. If only these delectable dishes could be good for us…

 

You will be happy to know that they can! All it requires is changing/altering those greasy and fatty ingredients with something that your body can appreciate! Reduce the carbs in the potatoes by adding cauliflower, cut back on the cheese, and make a conscious decision to use even more vegetables. Forget unnecessary bloating, and instead feel the comfort from this altered, healthy Shepherd’s pie recipe!

 

Ingredients (Made to serve 6-8)

 

Healthy Potatoes

 

  • 2 large Potatoes (peeled and chopped)
  • 1 small Cauliflower head (chopped – 2 inch pieces)
  • 2/3 cup Milk
  • 3 Tbsp. Butter (divided)
  • Salt and Pepper

 

Filling

 

  • 1 lb Ground Beef
  • ½ Onion
  • 2 Garlic Cloves (minced)
  • 3 Tbsp. gluten-free Flour
  • 1 Tbsp. Tomato Paste
  • 1 Tbsp. Worcestershire Sauce
  • 1 Tbsp. gluten-free Tamari or Soy Sauce
  • 15 oz. can Chicken Broth
  • 2 cups Frozen Vegetable Medley (add more vegetables and less beef for an even healthy option!)

 

Directions

 

  1. Bring a few inches of water to boil in a pot and add steamer basket.
  2. Add potatoes into the steamer basket and cover with lid – steam for 5 minutes on medium heat.
  3. Add the chopped cauliflower into the steamer basket – steam for 10 minutes (or until potatoes and cauliflower are tender).
  4. Place potatoes and cauliflower into food processor.
  5. On the side, warm the milk and 2 Tablespoons of butter in a small saucepan.
  6. Add the milk and butter mixture to the food processor (season with salt and pepper)
  7. Process mixture until smooth and set aside.
  8. Preheat oven to 400°
  9. Brown the ground beef, onions, garlic, and salt and pepper in a large skillet over medium heat then drain.
  10. Add the flour to the skillet and cook for another minute.
  11. Add tomato paste, Worcestershire sauce, gluten-free Tamari sauce (or soy sauce), and chicken broth – let mixture come to a boil.
  12. Lower the heat and simmer until the sauce has thickened (roughly 5-6 minutes)
  13. Add the frozen vegetables (and salt and pepper to taste).
  14. Pour the mixture into a large casserole dish and then top with the potato-cauliflower mixture.
  15. Put casserole dish into the oven (place it on top of a baking sheet in case of overflow) and bake for 20-30 minutes or until the top is golden.

 

Don’t let unhealthy comfort food stand in your way. Use this recipe to satisfy that craving without the guilt later. Thank you to Iowa Girl Eats for the recipe-made-healthy!

 

http://iowagirleats.com/2012/03/15/healthier-mashed-potatoes-that-actually-taste-good/