Healthy Sheperd’s Pie

Sheperd's Pie
Sheperd's pie & Me

Healthy Sheperd's Pie

By Karen Kramser, MS, RD, LDN

This recipe is a new, healthier version of the old favorite comfort food, shepherd’s pie. It doesn’t need to be St. Patrick’s Day for you to enjoy this healthier version of the traditional shepherd’s pie. The Know How 2 Nourish version has riced cauliflower mashed right along with the potatoes and turnips mixed in with the turkey and veggies. Both cauliflower and turnips are cruciferous vegetables. Cruciferous vegetables play an important role in glutathione production and body detoxification. Adding cauliflower to the potatoes also cuts down on the carbohydrate content without sacrificing flavor.

Ingredients & Method

1 pound organic ground turkey
2 carrots
1 yellow onion
4 cloves garlic
1 cup frozen green beans
1 medium sized turnip
2 Tablespoons ketchup
1 teaspoon dried rosemary
1 teaspoon dried thyme
1 teaspoon dried sage
1 teaspoon salt

For the roux sauce:
2 tablespoons butter melted
2 tablespoons flour of your choice, (quinoa flour was used in this recipe)
1/2 cup of chicken bone broth

For the mashed potato and cauliflower topping:
2 tablespoons of butter
3 medium-sized potatoes
2 cups riced cauliflower
1/3 cup coconut milk

Sauté the turkey, onion, carrots, garlic, salt and spices until the turkey is browned. Once the turkey is browned, add frozen turnips and frozen green beans. Add enough Chicken broth (about 1/3 cup) to steam the vegetables, cover pan with a lid and simmer until turnips and green beans are cooked. Stir in ketchup. Add this mixture to a casserole dish and set aside.
Boil the potatoes and riced cauliflower in separate pans until soft. Mash potatoes and cauliflower with 2 tablespoons butter and 1/3 cup coconut milk. Add salt to taste. Set aside.

For the sauce:
Using the pan where you browned the meat and vegetables, melt 2 tablespoons butter, and 1 tablespoon flour of your choice. Slowly add in chicken broth, Cook and stir constantly until sauce thickens. Stir thickened sauce into the meat and vegetable mixture sitting in the casserole dish. Top with mashed potatoes and cauliflower. Cook at 400° for 25 minutes. Enjoy!

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