Lightened-Up Shepherd's Pie

Dairy Free
Health score
52%
Lightened-Up Shepherd's Pie
95 min.
6
302kcal

Suggestions

Ingredients

  •  carrots halved lengthwise cut into thin half-moons
  • pounds cauliflower cored cut into 1-inch florets
  • stalks celery finely chopped
  • tablespoons flour all-purpose
  • cloves garlic finely chopped
  • servings kosher salt and pepper black freshly ground
  • pound ground beef lean
  • 1.3 cups chicken broth low-sodium
  • teaspoon olive oil extra-virgin
  • medium onions finely chopped
  • 10 ounce peas frozen thawed
  • pound potatoes all-purpose peeled quartered
  • bunch scallions finely chopped
  • tablespoons tomato paste 
  • tablespoons worcestershire sauce 

Equipment

  • frying pan
  • oven
  • pot
  • baking pan
  • potato masher
  • wooden spoon

Directions

  1. Watch how to make this recipe.
  2. Put the potatoes and turnips in a large pot and cover with cold water; season with salt. Bring to a boil and cook until tender, about 25 minutes; drain, reserving the pot.
  3. Meanwhile, make the filling: Cook the bacon in a large skillet over medium heat, stirring occasionally, until crisp, about 10 minutes.
  4. Drain all but 1 tablespoon of the fat; add the beef to the skillet and cook, stirring occasionally, until browned, about 4 minutes.
  5. Add the onion, carrots and celery and cook, stirring, until the vegetables begin to soften, about 4 minutes.
  6. Add the mushrooms, thyme and tomato paste and cook, stirring occasionally, until incorporated, about 3 minutes.
  7. Stir the flour into the vegetables until incorporated, about 2 minutes.
  8. Add the broth, Worcestershire sauce, 3/4 teaspoon salt and a few grinds of pepper. Cook until slightly thickened, about 3 more minutes. Stir in the parsley.
  9. Combine the butter and milk in the reserved pot and cook over medium heat until the butter is melted. Return the potatoes and turnips to the pot and mash with a potato masher or wooden spoon until smooth. Stir in the parmesan and chives and season with salt and pepper.
  10. Transfer the filling to a 2 1/2-quart baking dish and cover with the topping, spreading evenly.
  11. Bake until the topping is golden, about 35 minutes.
  12. Let rest 15 minutes before serving.

Nutrition Facts

Calories302kcal
Protein32.84%
Fat16.22%
Carbs50.94%

Properties

Glycemic Index
79.99
Glycemic Load
16.66
Inflammation Score
-10
Nutrition Score
33.739999874778%

Flavonoids

Apigenin
0.43mg
Luteolin
0.32mg
Isorhamnetin
1.84mg
Kaempferol
1.55mg
Myricetin
0.05mg
Quercetin
9.36mg

Nutrients percent of daily need

Calories:302.25kcal
15.11%
Fat:5.62g
8.65%
Saturated Fat:2.17g
13.59%
Carbohydrates:39.72g
13.24%
Net Carbohydrates:30.2g
10.98%
Sugar:10.73g
11.92%
Cholesterol:46.87mg
15.62%
Sodium:266.86mg
11.6%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:25.61g
51.21%
Vitamin C:114.72mg
139.06%
Vitamin A:5645.27IU
112.91%
Vitamin K:54.44µg
51.85%
Vitamin B6:1.01mg
50.61%
Potassium:1495.77mg
42.74%
Vitamin B3:8.15mg
40.73%
Folate:158.62µg
39.66%
Fiber:9.52g
38.07%
Manganese:0.73mg
36.67%
Phosphorus:364.05mg
36.41%
Zinc:5.36mg
35.73%
Vitamin B12:1.74µg
29.04%
Iron:4.69mg
26.06%
Vitamin B1:0.36mg
24.31%
Selenium:16.81µg
24.01%
Vitamin B2:0.38mg
22.46%
Magnesium:86.45mg
21.61%
Vitamin B5:1.96mg
19.6%
Copper:0.38mg
19.16%
Calcium:101.15mg
10.12%
Vitamin E:1mg
6.68%