Shepherd's Pie with Mashed Cauliflower Crust
Shepherd's Pie with Mashed Cauliflower Crust
  • prep: 20 min
  • cook: 40 min
  • total: 1 hr
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  • servings:
  • Summary

    Shepherd's Pie with Mashed Cauliflower Crust is an easy-to-make wholesome meal, chock full of veggies and simmered in a flavourful sauce. It's topped with creamy mashed cauliflower. Use your choice of ground meat:  lamb, chicken or turkey. 

    Ingredients

    • 1 head cauliflower (cut into florets)
    • 2 tbsp butter
    • 1/2 cup sour cream
    • 1/2 cup cheddar or Parmesan cheese (shredded)
    • salt and pepper (to taste)
    • 2 tbsp olive oil (extra virgin)
    • 1 small onion (finely chopped)
    • 2 cloves garlic (minced)
    • 2 medium carrots (diced)
    • 1 1/4 lbs ground chicken (or lamb or turkey)
    • 2 tbsp flour (or gluten-free flour blend)
    • 3/4 cup chicken broth
    • 3 tbsp tomato paste
    • 1 bay leaf
    • 1 tsp dried thyme
    • 2 tbsp parsley (fresh, chopped)
    • 1 cup frozen peas
    • 1 cup frozen corn

    Instructions

    Click Here For Step-By-Step Instructions

    Video

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    Nutrition

    Nutritional Info
    • Servings Per Recipe: 10
    • Amount Per Serving
    • Calories: 206 % Daily Value *
    • Total Fat: 13 g 20.35%
    • Saturated Fat: 5 g 26.6%
    • Trans Fat: 0 g %
    • Cholesterol: 55 mg 18.4%
    • Sodium: 280 mg 11.68%
    • Calcium: 96 mg 9.59%
    • Potassium: 220 mg 6.29%
    • Magnesium: 0 mg 0%
    • Iron: 1 mg 6.66%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 7 g %
    • Dietary Fiber: 1 g 5.42%
    • Sugar: 2 g
    • Protein: 15 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 2 g
    • Vitamin A 9.54%
    • Vitamin C 13.79%
    • Vitamin D 1.98%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat2
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch0
    • Exchange - Vegetables0
    • Exchange - Lean Meat2
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total2 oz-eq

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