Shepherd’s Pie with Potato and Cauliflower Topping

16 85 336
Ingredients Minutes Calories
Prep Cook Servings
40 min 45 min 4
Shepherd’s Pie with Potato and Cauliflower Topping
Health Highlights

Ingredients


1 1/5 second spray Cooking Spray, canola oil
2 potato medium White potato (peeled and chopped; about 2 cups)
908 gm Cauliflower (cut into bite-size florets)
1 tsp Canola oil
1 cup Carrots (chopped)
1 cup Cremini (Italian) mushroom (or button; chopped)
454 gm Beef, ground, extra lean
1/2 tsp Garlic (minced)
1 tbsp All-purpose white flour
1 tbsp Tomato paste, low-sodium
1/2 tsp Thyme, dried
1/2 tsp Onion powder
1/4 tsp Black pepper
1/2 tsp Salt (divided)
1 cup Water
1/4 cup Milk, fat-free (skimmed)

Instructions


  1. Preheat the oven to 400˚F and lightly spray an 8- or 9-inch square baking dish with cooking spray. 
  2. Place the potatoes and cauliflower in a large pot and pour in enough water to cover. Bring to a boil over high heat, then reduce the heat to medium. Boil for 12 to 15 minutes, or until the potatoes are very tender when pierced with a fork, then drain well in a colander.
  3. Meanwhile, warm the oil in a large nonstick skillet over medium heat, swirling to coat the bottom. Cook the carrots and mushrooms for 5 minutes, or until soft, stirring occasionally. 
  4. Stir in the beef and garlic and cook until the beef is browned on the outside and no longer pink in the center, stirring frequently. 
  5. Add the flour, tomato paste, thyme, onion powder, pepper, and  1/4 teaspoon salt to the beef mixture. Cook for two minutes, stirring frequently. 
  6. Stir in the water. Simmer for 3 to 5 minutes, or until the sauce has thickened,  stirring occasionally. Remove from the heat. 
  7. In a food processor or blender, process the potatoes, cauliflower, milk, and the remaining 1/4 teaspoon salt until smooth.
  8. Transfer the beef mixture to the baking dish and spread the potato mixture evenly over the top. Bake for 45 minutes, or until heated through and bubbly.

Notes:

Texture Modifications for Stroke Recovery:

  • Pureed: Process the desired servings in a food processor or blender until smooth. The beef and vegetable mixture can be pureed separately from the mashed potatoes and cauliflower if desired for aesthetic appeal. 
  • Minced: Using a food processor, blender, or knife, process or cut the ground beef and vegetables into moist pieces that are small enough to fit between the tines of a fork. 
  • Soft and Bite-Sized: If needed, use a knife, to cut the food into pieces no bigger than the size of your thumbnail. To test for softness, press down on the ground beef and vegetables using the back of a fork. They should remain squashed and not spring back to shape.

Nutrition Facts

Per Portion

Calories 336
Calories from fat 57
Calories from saturated fat 17.9
Total Fat 6.3 g
Saturated Fat 2.0 g
Trans Fat 0.3 g
Polyunsaturated Fat 0.8 g
Monounsaturated Fat 4.6 g
Cholesterol 66 mg
Sodium 465 mg
Potassium 1791 mg
Total Carbohydrate 41 g
Dietary Fiber 8.3 g
Sugars 9.1 g
Protein 33 g

Dietary servings

Per Portion


Meat 1.3
Vegetables 6.6

Energy sources


Pygal44%466.36442124276846179.4677997887728217%364.78214455308176281.420364357000439%297.63785784963574164.7255876951642244%17%39%CarbohydratesFatProtein

Meal Type(s)

Main




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