During New Year’s, people everywhere, make resolutions about accomplishing something big. The most popular resolution, and the most commonly broken resolution, is to lose weight. While I like all of my friends just the way they are, I do want to help my friends get healthy. My Heart’y Shepard’s Pie keeps all of the flavor of a traditional Shepard’s Pie, but eliminates most of the fat, and many of the extra calories that you would find in a traditional Shepard’s Pie. While I will share my recipes with you throughout the year, if you would like me to help make one of your recipes healthier, just let me know at firstname.lastname@example.org.
1. Wash your hands.
2. For this recipe you will need a knife and cutting board, a large sauté pan, a heat proof spatula, a medium bowl, measuring cups and spoons, the stove, the oven, a blender, and a casserole dish or cast iron skillet.
If you are not allowed to use the oven, stove, or blender by yourself you can ask an adult to help.
ChefElla’s Heart’y Shepard’s Pie (6-8 Servings)
Cheesy Cauliflower Mash
1 lb. Cauliflower, Rough Chopped
1 ea. Egg
½ Cup Chicken Broth, Low Sodium
1 Tbl. Butter or Butter Substitute
4 oz. Cheddar Cheese, Shredded
½ tsp Salt
¼ tsp Black Pepper
Shepard’s Pie Filling
1 lb. Lean Ground Beef, Ground Turkey, or Ground Lamb
1 Cup Carrot, Peeled, Small Diced (about 1 large carrot)
1 Cup Parsnip, Peeled, Small Diced (about 1 large parsnip)
1 Cup Rutabaga, Peeled, Small Diced (about 1 small rutabaga)
-To prepare the rutabaga, first cut off the root and stem end. Cut or peel off the waxy peel. Cut the rutabaga in half. Place the flat half of the rutabaga on your cutting board. Cut the rutabaga into ¼ inch half-moons. Place the slices flat on your cutting board, cut slices into strips and then cut the strips into ¼ inch cubes.
1 Cup Onion, Small Diced (about 1 small onion)
1 tsp Garlic, Fresh Minced (or ¼ tsp granulated garlic)
2 Tbl. Ketchup
2 Tbl. Worcestershire Sauce
2 Tbl. A.P. Flour (you can substitute Gluten Free flour if you would like)
1 ½ Cups Chicken Broth, Low Sodium
½ tsp Thyme, Dried or Fresh
¼ tsp Oregano, Dried or Fresh
1 tsp Salt
½ tsp Black Pepper
2 Tbl. Olive Oil
3. Pre-heat oven to 425F.
4. Place chopped cauliflower into a microwave safe container. Cover and heat for 7-9 minutes or until the cauliflower is soft to the touch. (If you would prefer to boil or steam your cauliflower you can.)
5. Put cooked cauliflower and the rest of the cauliflower mash ingredients, except the cheese, into your blender. Blend just until the mixture takes on the consistency of mashed potatoes. Pour the cauliflower back into the container you cooked it in and mix in the cheese. Set aside for later.
6. Place your large sauté pan on the stove on medium heat. Heat 1 tablespoon of your oil. Add the carrot, parsnip, onion, rutabaga, and garlic and cook for 8-10 minutes or until the vegetables begin to soften. Remember to stir your vegetables occasionally so that they cook all over.
7. Add the ketchup, Worcestershire, flour, broth, thyme, oregano, salt and pepper to the pan and mix well. Pour ingredients into your medium bowl.
8. Return your pan to the stove and turn to medium-high heat. Heat the other tablespoon of oil. Add your ground meat to the pan. Stir and break the meat as it cooks so that it does not form large clumps. When the meat is no longer pink, add your filling ingredients to the pan and mix well. Bring the mixture to a simmer and cook for 1-2 minutes.
9. Pour your filling mixture into your skillet or casserole dish. Spread the filling evenly over the bottom of the pan. Pour your cheesy cauliflower mash over the filling and spread evenly over the top.
10. Place the Shepard’s Pie into the oven and cook uncovered for 25-30 minutes or until the mash begins to brown. Remove from the oven and serve.
Using these alternate ingredients can help you add a variety of vegetables to your favorite dish while lowering the number of calories found in traditional recipes.
If you do not enjoy the vegetables I picked try using your favorites.
ChefElla’s helpers can help by:
Measuring out ingredients
Mixing the ingredients
Putting the ingredients in the pan
Older helpers can help by cutting vegetables, cooking them, and running the blender.