“Healthified” Shepherd’s Pie

Another warm comfort food inspired “healthified” dish. Make this dish less starchy by mashing cauliflower into the potatoes – you can’t even tell! I like to add in more vegetables than the traditional peas & corn.. mix in whatever veggies you have in the house! This comforting, creamy, hearty (and healthy!) dish won’t leave you feeling guilty after you reach for seconds. 

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2 large potatoes, chopped into 2-inch pieces
1 small head cauliflower, chopped into 2-inch pieces
2/3 cup low fat milk
3 Tbsp butter, divided
salt & pepper
1 lb lean ground turkey (or lean beef)
1/2 onion, chopped
2 garlic cloves, minced
3 Tbsp all-purpose flour
1 Tbsp tomato paste
1 Tbsp Worcestershire sauce
1 Tbsp low-sodium soy sauce
1 can chicken broth
2 cups frozen vegetable medley (corn, peas, carrots, green beans, lima beans, etc)

1. Bring a large pot of water to boil. Boil potatoes until almost fork tender. Add in cauliflower for the last few minutes of boiling, or until potatoes and cauliflower are very tender and easily mashable. Drain well. Return pot to stove and set on low heat. Dump in well drained potato-cauliflower mixture and mash until a smooth consistency is reached. Stir in milk, 2 Tbsp melted butter, and salt & pepper, as desired. Set aside
2. Preheat oven to 400 degrees F.
3. Brown ground turkey, onion, and garlic in a large skillet over medium-high heat. Drain if there is excess fat. Sprinkle in flour, stir to combine and cook for a few more minutes.
4. Add tomato paste, Worcestershire sauce, soy sauce, and chicken broth to the pan and bring to a boil. Lower heat and simmer until sauce has thickened. Add frozen vegetables and salt & pepper to taste.
5. Pour in turkey mixture into a large oven-prook casserole dish and top with mashed cauliflower-potato mixture. Dot the top with the remaining 1 Tbsp butter and salt and pepper. Bake for about 30 minutes, or until top is golden brown.

Yield: 6-8 servings

adapted from iowagirleats.com


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