Healthy Recipes & Fitness Tips

Wednesday, March 12, 2014

Shepherd's Pie with Cauliflower Mash

Shepherd's Pie with Cauliflower Mash is a fun and easy twist on a classic. Swapping out the potato and adding in cauliflower will save about 50 calories per every 100 grams as well as about 12g of carbs!


Ingredients:
ground chicken
1 small onion
2 cloves of garlic
4 pieces of bacon cooked and chopped (optional)
1 bag frozen carrot and pea mix
1 bag of frozen cauliflower
1/2 cup milk
3 tbs extra virgin olive oil (EVOO)
1/2 cup shredded cheese
 

Start by sauteing the onion and garlic in a pan with a tbs of EVOO, as an option you can add in the bacon for additional flavor. When the onion and garlic become translucent move them to the side and add in the ground chicken. Brown the chicken until it is cooked through.

While the chicken is browning, heat the cauliflower in the microwave for 4-5 minutes or on the stove top until it is soft. Next place the cauliflower in the food processor or blender add in the remaining 2 tbs of EVOO, the milk and 1/4 cup of shredded cheese and blend until smooth. (while this is blending heat the frozen bag of carrots and peas in the microwave 2-3 minutes or on the stove top and drain off the excess water)


Layer your baking dish with the ground chicken mixture on the bottom followed by the carrots and peas and then the mashed cauliflower. Top with the remaining 1/4 cup of shredded cheese and cook in the oven at 350 for 30 minutes.


(I am reminded of a joke my dad used to tell my siblings and I when we were kids. He would say "eat every carrot and pea on your plate!" Get it?)



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