St. Patrick’s Day means a lot of booze and heavy foods. It’s easy to lose track of gut-healthy foods while celebrating this festive holiday. That’s why we’re giving you a healthier spin on a St. Patty’s Day go-to — Shepherd’s Pie. Follow the recipe below. Your dish will be the talk of the celebration (and your gut will thank you!).
Ingredients
Mashed Cauliflower & Topping
- 1 medium head cauliflower, washed and cut in florets
- 3 Tbsp unsalted butter, cubed
- 1/4 tsp fine sea salt
- 1/2 Tbsp dried or fresh Parsley
- Sprinkle of pepper and garlic powder
- 1 cup low-fat mozzarella cheese, shredded
- 1 Tbsp reduced-fat Parmesan Cheese
- Paprika
Filling for Shepherd’s Pie
- 2 Tbsp Extra Virgin Olive Oil
- 2 large cloves garlic, minced
- 1 small onion, finely chopped
- 2/3 cup carrots, chopped
- 2 stalks celery, chopped
- 2 cups fresh mushrooms, diced
- 1 lb lean ground beef or ground turkey, browned
- 1/2 tsp fine sea salt
- 1 Tbsp Worcestershire
- 1/2 cup vegetable or beef broth
- 1/2 tsp low-sodium soy sauce (optional)
- 1/4 cup no salt added tomato paste
- 1/2 Tbsp parsley
- 1 cup frozen peas
Instructions
- Preheat the oven to 350 degrees.
- Prepare Mashed Cauliflower for Topping. Place cauliflower in a large pot covered with water. Bring to a boil. Reduce to a gentle boil and cook with lid on for 8 – 10 minutes until the cauliflower in tender. Remove from the heat and drain. Put the cauliflower back in pot with lid on and let stand for 5 minutes to ensure the cauliflower does not get watery.
- Place cooked cauliflower in the food processor with 3 Tbsp butter, 1/4 tsp fine sea salt, 1/2 Tbsp dried or fresh Parsley, pepper and garlic powder. Pulse in food processor until mixture becomes a whipped consistency (similar to mashed potatoes).
- Prepare the filling of the shepherd’s pie. Brown 1 pound of ground beef over medium heat. In a separate pan sauté 2 cloves of garlic, 1 small onion and 2/3 cup carrots with 2 tbsp olive oil over medium heat for 3-5 minutes, or until softened. Add 2 stalks celery and 2 cups mushrooms and cook for one additional minute. Add the browned ground beef, 1/2 tsp salt, 1 tbsp Worcestershire, ½ cup broth, ½ tsp soy sauce, ¼ cup tomato paste and parsley to the mixture. Simmer the mixture over medium heat for about 15 minutes until thickened. Add in the frozen peas for the last 10 minutes.
- Spread the beef mixture into a 9 x 13 casserole dish and top with the mashed cauliflower mixture. Sprinkle with 1 cup Mozzarella cheese, 1 tbsp Parmesan cheese and a dash of Paprika.
- Bake in the oven for 45 minutes until bubbling and cheese is cooked. You can also broil the pie for a few minutes at the end to crisp it up even more.
Added Nutrition Insight:
- Low fat substitutes: Try Greek yogurt in place of butter and/or ground turkey in place of lean ground beef.
- Selecting low/reduced-fat dairy products can reduce the overall calorie content, while still providing high-quality protein and calcium. For those with lactose concerns, hard cheeses (like cheddar, parmesan and mozzarella) contain minimal to no lactose. These cheeses can typically be incorporated as part of a healthy diet for individuals with lactose intolerance.
- Cauliflower is a great source of vitamin C. One medium head of cauliflower contain 472% of your daily vitamin C.
- Cauliflower is a great low-carb alternative to potatoes. Substituting cauliflower in place of potatoes is a great option when following specific carbohydrate diets or the Paleolithic diet.
- However, cauliflower is a high-FODMAP food. If you struggle with IBS it can worsen your gastrointestinal symptoms.