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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

  1. Preheat the oven to 350 degrees.
  2. 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.
  3. 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).
  4. 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.
  5. 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.
  6. 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.

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