Cauliflower Shepherd's Pie

Name: Cauliflower Shepherd's Pie
Yield: 8 servings
Ingredients: 3/4 cup (175 mL) water; ½ tsp (2 mL) salt; 1 small head of cauliflower (2–3 lbs./1–1.4 kg) or 4-6cups (1–1.4 L) florets; 1 cup (250 mL) Instant Mashed Potato Flakes; 1 cup (250 mL) milk; 1 tbsp (15 mL) olive oil; 2 lbs. (1 kg) ground turkey or ground beef; 2 tbsp (30 mL) Three Onion Rub; 1/4 cup (60 mL) flour; 2 large carrots, peeled and grated or chopped; 2 cups (500 mL) beef broth; 2 cups (500 mL) frozen peas; 2 tbsp (30 mL) tomato paste; 2 tbsp (30 mL) Worcestershire sauce; 4 oz. (125 g) cheddar cheese, coarsely grated (1 cup/250 mL); Optional: chopped fresh chives

Prep 10 min

Cook 20 min

Ready in 30 min

This lightened up Shepherd's Pie mixes cauliflower and mashed potatoes to get the best of both worlds; a comfort food classic and hidden veggies.

Ingredients

3/4 cup (175 mL) water
½ tsp (2 mL) salt
1 small head of cauliflower (2–3 lbs./1–1.4 kg) or 4-6cups (1–1.4 L) florets
1 cup (250 mL) Instant Mashed Potato Flakes
1 cup (250 mL) milk

1 tbsp (15 mL) olive oil
2 lbs. (1 kg) ground turkey or ground beef
2 tbsp (30 mL) Three Onion Rub
1/4 cup (60 mL) flour
2 large carrots, peeled and grated or chopped
2 cups (500 mL) beef broth
2 cups (500 mL) frozen peas
2 tbsp (30 mL) tomato paste
2 tbsp (30 mL) Worcestershire sauce
4 oz. (125 g) cheddar cheese, coarsely grated (1 cup/250 mL)
Optional: chopped fresh chives

Directions

Add the water, salt and cauliflower, in the order listed, to the Deluxe Cooking Blender. Replace and lock the lid. Turn the wheel to select the HEATED PUREE setting; press the wheel to start.*
Preheat the broiler to high.
Meanwhile, heat the oil in the 4.5-qt. (4.3-L) Stainless Steel Saute Pan over medium heat for 2-3 minutes. Add the ground meat and rub to the pan. Cook for 7–9 minutes, or until the meat is no longer pink, breaking into crumbles with the Mix ‘N Chop.
When the meat is cooked through, drain the excess liquid if needed. Sprinkle the flour over the meat and mix to combine. Add the carrots, broth, peas, tomato paste, and Worcestershire to the pan.
Simmer the mixture, uncovered, for 5–6 minutes, or until the sauce has thickened and the carrots are tender.
When the timer is up on the blender, press CANCEL.** Add the instant potatoes and milk. Pulse the blender until the mixture is combined. Pour the puree over the beef mixture and top with the cheese.
Broil for 3–4 minutes, or until the cheese is bubbly and slightly browned. Top with chives, if you’d like.

Yield:

8 servings

Nutrients per serving:

U.S. nutrients per serving (1 cup/250 mL): Calories 480, Total Fat 25 g, Saturated Fat 11 g, Cholesterol 120 mg, Sodium 970 mg, Carbohydrate 22 g, Fiber 7 g, Sugars 8 g, Protein 41 g

Cook's Tips:

Safety Tips:

* The pitcher will be hot during and after cooking. Do not touch the hot glass.

** Use the pitcher handle and helper handle to tilt and lift the pitcher up from the base. Remove the lid away from your body and use the pitcher handle to pour the food.