Cauliflower Mash Shepard's Pie

Name: Cauliflower Mash Shepard's Pie
Prep time: 30 min
Cook time: 1 h
Total time: 1 h 30 min
Cuisine: European, American, British
Ingredients: 1 medium onion; 3 medium zucchini; 1/2 tbsp (7.5 g) olive oil; 1/2 tsp salt; 12 oz white mushrooms; 2 cups (480 g) water; 1 tbsp (8 g) cornstarch; 2 tsp chicken bouillon powder; 1.3 lb lean ground meat; 1/2 tbsp (7.5 g) extra virgin olive oil; 1 tbsp (15 g) low sodium soy sauce; 1 tbsp (15 g) minced garlic; 1 tsp garlic powder; 1 tsp onion powder; 1/2 tsp black pepper; 6 oz can tomato paste; 1 lb frozen cauliflower, defrosted; 1 yellow onion; 1/2 tbsp (7.5 g) virgin olive oil; 2 tsp (10 g) minced garlic; 1/3 cup (80 g) nonfat cottage cheese; 1/3 cup (80 g) 1% buttermilk; 2 tsp paprika; 2 tsp chili powder; 2 tsp garlic powder; 2 tsp onion powder; 1 tsp black pepper; 1/2 tsp kosher salt; 1/2 cup (56 g) shredded cheddar cheese

14 steps

Prep:30minCook:1h

It honestly has a face made for radio, but tastes delicious. Since I'm pairing it with bread, I decided to swap the potatoes for mashed cauliflower to avoid the double hit of carbs. You won't notice the difference, though, it's still just as creamy and delicious. Mashed sweet potatoes would be a great swap here too. This dish is cheesy, filling, hearty, and healthy, being packed with meat and vegetables. A great casserole for a cold summer night, or to prepare ahead of time and bake for friends. This is how I'm choosing to celebrate St. Patrick's Day, along with homemade Irish Soda Bread. https://s.samsungfood.com/HCU9g

Updated at: Thu, 14 Mar 2024 16:24:43 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories316.6 kcal (16%)

Total Fat12.1 g (17%)

Carbs24.5 g (9%)

Sugars11.9 g (13%)

Protein31.6 g (63%)

Sodium948.8 mg (47%)

Fiber6.1 g (22%)

% Daily Values based on a 2,000 calorie diet

Instructions

Filling

Step 1

Start by dicing up your vegetables (onion, zucchini, and mushrooms) into a small dice. The onion and zucchini will take roughly the same time to cook, so these can be mixed together. However, the mushrooms will be different, so keep those separate

onion1

zucchini3

white mushrooms12 oz

Step 2

In a medium bowl or large glass, mix together your broth by combining water, bouillon powder, and cornstarch. Set aside

water480g

cornstarch8g

chicken bouillon powder2 tsp

Step 3

Start by cooking your vegetables. To a large pan over medium heat, add the onion and zucchini with salt and olive oil. Cover, and cook under ocasional stirring until the onion and celery go translucent, and the zucchini begins to soften, about 10 minutes. Set the vegetables aside

olive oil7.5g

salt½ tsp

Step 4

In the same large (dry) pan over medium heat, add the mushrooms only to the pan with a splash of water. Cover, and cook until the mushrooms have fully collapsed and all water is released, about 10 minutes. They should be able to start browning now. Set aside with the zucchini and onion

Step 5

Add the meat to the pan with oil, and break up with a wooden spatula. Cook until the meat is brown, about 5 minutes

lean ground meat1.3 lb

extra virgin olive oil7.5g

Step 6

Season the meat mix with soy sauce, minced garlic, garlic powder, onion powder, and black pepper, and salt. Add back in your vegetables

low sodium soy sauce15g

minced garlic15g

garlic powder1 tsp

onion powder1 tsp

black pepper½ tsp

Step 7

Add in your can of tomato paste, and pour in your prepared broth. Mix, cover, and let simmer for about 15 minutes over medium heat

can tomato paste6 oz

Topping

Step 8

Meanwhile, as the filling simmers, you can prepare the topping. Add your cauliflower to a pot with a pinch of salt, and cover with water. Bring to a boil, cover, and let boil for about 6-8 minutes, or until they can be easily pieced with a knife. Drain with a strainer, and add the cauliflower to a food processor

frozen cauliflower1 lb

Step 9

As the cauliflower mash cooks, dice an onion, and add to a medium pan with olive oil and minced garlic. Cover and cook on medium low heat with occasional stirring for about 10 minutes. They should turn translucent and lightly caramelize, and will be blended into the mash. When done, transfer to the food processor with the cauliflower

yellow onion1

virgin olive oil7.5g

minced garlic10g

Step 10

To the food processor along with the cauliflower and onions, add in cottage cheese, buttermilk, and spices (paprika, chili powder, garlic and onion powder, and black pepper, and salt). Blend for about a minute until everything is thick and creamy

nonfat cottage cheese⅓ cup

1% buttermilk⅓ cup

paprika2 tsp

chili powder2 tsp

garlic powder2 tsp

onion powder2 tsp

black pepper1 tsp

kosher salt½ tsp

Baking

Step 11

At this point, your meat filling and mash topping should both be done. Season either to taste with salt and pepper if necessary. Spray a 9x13" pan with oil, and add your filling

Step 12

Using a silicone spatula, add the mash on top, and smooth it out. Top with shredded cheese

cheddar cheese56g

Step 13

(If baking it now) Bake in a preheated 400F oven for about 10 minutes (uncovered), or until the cheese is melted and the top is browned. Optionally, you can broil the top for 1-2 minutes

Step 14

(If preparing ahead of time and baking later) Take the pan out of the fridge, cover with aluminum foil, and bake in a preheated 400F oven for about 45 minutes, until everything is hot and melted