• CRAIG BRYAN

Healthy Recipe, Spring Vegetable Shepherd’s Pie




We use ground turkey – and cauliflower for the topping instead of the usual mashed potatoes; cauliflower has twice the fiber and about a fourth of the carbs. For a gluten-free version, use 2 tablespoons cornstarch in place of the all-purpose flour in step 3. From Cooking Light.


Ingredients

  • 2 (12-oz.) pkg. frozen riced cauliflower

  • 1 (6.5-oz.) pkg. light garlic-and-herb spreadable cheese (such as Boursin)

  • 1 1/2 tablespoons canola oil

  • 1 pound ground turkey (white and dark meat)

  • 2 cups chopped carrots

  • 1 3/4 cups chopped zucchini

  • 1 cup prechopped yellow onion

  • 1 cup frozen sweet peas

  • 3/4 teaspoon kosher salt

  • 3 tablespoons all-purpose flour

  • 1 teaspoon fresh thyme leaves, plus more for garnish

  • 1 1/2 cups unsalted chicken stock

  • 1/2 teaspoon black pepper


How to Make It

Step 1

Preheat broiler to high with oven rack in upper middle position.

Step 2

Microwave cauliflower according to package directions until tender. Combine cauliflower and cheese in a food processor; process until smooth.

Step 3

Heat oil in a large ovenproof skillet over medium-high. Add turkey, and cook, breaking up with a spoon, until turkey begins to brown, about 4 minutes. Add carrots, zucchini, onion, and peas; stir to combine. Add salt, and cook, stirring often, 4 minutes. Add flour and 1 teaspoon thyme; stir to combine. Increase heat to high, and add chicken stock. Cook, stirring constantly, until mixture thickens. Spoon cauliflower mixture over turkey and vegetable mixture in skillet, smoothing top with a spoon; sprinkle with pepper.

Step 4

Broil until cauliflower topping is golden brown in spots, 3 to 4 minutes. Sprinkle with additional thyme leaves. Serve immediately.

This is also great with ground Bison


Nutritional Information

  • Calories 295

  • Fat 14g

  • Sat fat 5g

  • Unsat fat 9g

  • Protein 24g

  • Carbohydrate 21g

  • Fiber 6g

  • Sugars 8g

  • Added sugars 0g

  • Sodium 540mg

  • Calcium 7% DV

  • Potassium 20% DV

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