Shepherd’s Pie

Bob and I have never had Shepherd’s Pie before so making this recipe was a little risky for us. Even so, we can imagine what the dish should taste like considering it’s really just ground beef and mashed potatoes. Yes, I know what you’re thinking, potatoes are forbidden on the Dukan Diet. That’s true and there are no ifs, ands, or buts about it! Consequently, this recipe is made with a beautiful cauliflower mash. It’s amazing how much it resembles the taste and texture of mashed potatoes with none of the fat or carbs!

Shepherd’s Pie with Cauliflower Mash

Ingredients:

  • 1 lb lean ground beef
  • 2 tbs corn starch
  • 3/4 fat free beef broth
  • 3 carrots, chopped
  • 1 brown onion, chopped
  • 1 tbs ketchup
  • 1/3 cup fat free shredded cheddar cheese
  • 1 head cauliflower
  • 1 tbs fat free cream cheese
  • 1/4 cup reduced fat shredded parmesan
  • 1/8 cup fat free sour cream
  • 1/4 ts garlic salt
  • 1/8 ts pepper
  • 1/2 ts garlic, minced

Directions:

  1. Bring one medium and one large pot of salted water to a boil.
  2. Cut cauliflower into small florets and chop carrots.
  3. Boil cauliflower in the large pot for 8-10 minutes or until well done.
  4. Boil carrots in medium pot for 10-12 minutes or until soft.
  5. While the vegetables are boiling, brown onions in a large pan with cooking spray.
  6. Add ground beef to pan and brown.
  7. Add corn starch and cook for one minute.
  8. Add ketchup and beef broth and bring to a boil. Then, reduce heat and simmer for 5 minutes.
  9. Pour ground beef mixture into an even layer in a medium casserole dish. Top with carrots once they’re done boiling.
  10. Once the cauliflower is done boiling, immediately drain water and use paper towels to dry completely.
  11. In a food processor, puree cauliflower with cream cheese, sour cream, parmesan, garlic, garlic salt, and pepper.
  12. Pour cauliflower mixture into a bowl and mix in 1/4 cup of the shredded cheddar cheese.
  13. Top casserole dish evenly with cauliflower mash and with remainder of cheddar cheese.
  14. Bake for 20 minutes at 375 degrees and finish in the broiler for 5 minutes.

 

(source: http://www.foodnetwork.com/recipes/george-stella/mock-garlic-mashed-potatoes-recipe/index.htmlhttp://allrecipes.com/recipe/shepherds-pie-vi/)

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