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Healthy Shepherd’s Pie

Healthy Shepherd's Pie
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Healthy Shepherd’s Pie is a nourishing and delicious twist on the classic comfort food, combining lean protein, fresh vegetables, and a creamy cauliflower-potato mashed topping. This wholesome dish delivers hearty flavors while keeping it light and packed with nutrients, perfect for family meals, meal prep, and customizable to various dietary preferences.

Ingredients

Scale

Protein

  • 1 lb lean ground beef or turkey

Vegetables

  • 1 cup carrots, diced
  • 1 cup peas
  • 1 medium onion, finely diced
  • 2 cloves garlic, minced
  • 2 cups cauliflower, chopped
  • 2 cups potatoes, peeled and chopped

Liquids & Oils

  • 1 cup low-sodium broth
  • 2 tbsp olive oil, divided
  • Splash of milk (optional, for mash creaminess)

Thickening & Flavoring

  • 1–2 tbsp whole wheat flour or cornstarch (or arrowroot for gluten-free)
  • Salt and pepper, to taste
  • Fresh herbs (thyme or rosemary), about 1 tsp, chopped

Instructions

  1. Prepare the Vegetables and Mashed Topping: Peel and chop the potatoes and cauliflower, then boil them in salted water until tender, about 15 minutes. While they cook, finely dice onions, carrots, and garlic to prepare the filling base.
  2. Cook the Filling: Heat 1 tablespoon olive oil in a large skillet over medium heat. Sauté the onions and garlic until fragrant, about 3 minutes. Add the ground meat and cook until browned and cooked through, about 6-8 minutes. Stir in the diced carrots, peas, and fresh herbs. Pour in the low-sodium broth and sprinkle the flour or cornstarch over the mixture. Stir well to combine and simmer until the filling thickens and the vegetables are tender, about 5-7 minutes.
  3. Mash the Potato-Cauliflower Blend: Drain the cooked potatoes and cauliflower thoroughly. Mash them together using a potato masher or fork, adding the remaining olive oil and a splash of milk if desired for creaminess. Season with salt and pepper to taste, keeping the mash slightly textured rather than overly whipped.
  4. Assemble and Bake: Preheat the oven to 375°F (190°C). Spread the savory meat and vegetable filling evenly in a baking dish. Layer the mashed potato-cauliflower topping evenly over the filling and smooth the surface with a spatula. Bake for 25-30 minutes or until the topping is golden and the filling is bubbling around the edges. Let rest for a few minutes before serving.

Notes

  • Use fresh thyme or rosemary for enhanced flavor without added salt.
  • Keep the mashed topping slightly textured for a rustic feel.
  • Brown the meat well to develop deep flavor.
  • Allow the pie to rest before serving for easier slicing.
  • Customize vegetables based on seasonal availability.

Nutrition

Keywords: healthy shepherd's pie, shepherd's pie, low fat, gluten free, comfort food, lean protein, cauliflower mash, nutrient rich

Find it online: https://marybaking.com/healthy-shepherds-pie/