This Healthy Shepherd’s Pie offers a lighter twist on the classic comfort dish by combining lean ground turkey with a blend of vegetables and topping it with a creamy cauliflower and potato mash. This wholesome meal is rich in nutrients and flavor, while cutting back on calories and fat. Perfect for a cozy family dinner, this version is packed with fiber, protein, and essential vitamins, making it a healthier choice without compromising on taste.
Ingredients:
Topping:
- 1.5 cups of peeled and diced russet potatoes, cut into bite-sized pieces.
- 1.5 cups cauliflower florets
- ½ cup Parmesan cheese, grated
- 1 tablespoon olive oil
- ¼ teaspoon garlic powder
- ¼ teaspoon black pepper
- ¼ teaspoon salt
- ½ cup low-sodium chicken broth
Filling:
- 1 tablespoon olive oil
- 1 lb ground turkey
- 1 cup diced onion
- 1 tablespoon minced garlic (about 2 garlic cloves)
- ½ cup diced carrots
- ¼ teaspoon salt
- ½ teaspoon black pepper
- 1 teaspoon fresh rosemary, chopped
- ½ teaspoon dried thyme
- ½ cup low-sodium chicken stock
- 1 tablespoon tomato paste
- 1 cup frozen peas
- 1 cup frozen corn
Instructions:
- Prepare the Topping:
- In a large pot, bring water to a boil and cook the chopped potatoes and cauliflower florets until tender, about 10-12 minutes.
- Add the Parmesan cheese, olive oil, garlic powder, black pepper, and salt to the cooked potatoes and cauliflower.
- Mash everything together until smooth, adding the chicken broth gradually to reach your desired consistency. Set aside.
- Prepare the Filling:
- Preheat the oven to 375°F (190°C).
- In a large skillet, heat 1 tablespoon of olive oil over medium heat.
- Introduce the chopped onions and minced garlic to the pan, cooking them until they become tender and translucent, which should take around 3 to 4 minutes.
- Add the ground turkey to the skillet, breaking it up with a spoon, and cook until browned, about 5-7 minutes.
- Stir in the diced carrots, salt, pepper, rosemary, thyme, chicken stock, and tomato paste.
- Simmer for 5 minutes, giving the ingredients time to harmonize and develop their flavors.
- Add the frozen peas and corn, stirring until everything is well combined and heated through.
- Assemble the Shepherd’s Pie:
- Transfer the turkey and vegetable filling to a 9-inch baking dish, spreading it out evenly.
- Spoon the mashed potato and cauliflower topping over the filling, spreading it out to cover the entire surface.
- Bake:
- Place the assembled Shepherd’s Pie in the oven and bake for 20-25 minutes, or until the top is lightly golden and the filling is bubbling.
- Let the pie rest for 5 minutes before serving.
Conclusion:
This Healthy Shepherd’s Pie is a perfect choice for those who want a comforting meal without the guilt. The combination of lean turkey, hearty vegetables, and a creamy yet light cauliflower and potato mash makes it a nutritious dinner option that everyone will love. Whether you’re looking for a way to enjoy comfort food with fewer calories or simply trying to sneak more veggies into your meals, this recipe is a winner.
Healthy Shepherd’s Pie with Cauliflower and Turkey
A nutritious version of Shepherd's Pie with groundturkey, veggies, and a creamy mashed cauliflower and potato topping. Thislighter take on a classic dish is wholesome and full of flavor.
Ingredients
Topping:
- 1.5 cups of peeled and diced russet potatoes cut into bite-sized pieces.
- 1.5 cups cauliflower florets
- ½ cup Parmesan cheese grated
- 1 tablespoon olive oil
- ¼ teaspoon garlic powder
- ¼ teaspoon black pepper
- ¼ teaspoon salt
- ½ cup low-sodium chicken broth
Filling:
- 1 tablespoon olive oil
- 1 lb ground turkey
- 1 cup diced onion
- 1 tablespoon minced garlic about 2 garlic cloves
- ½ cup diced carrots
- ¼ teaspoon salt
- ½ teaspoon black pepper
- 1 teaspoon fresh rosemary chopped
- ½ teaspoon dried thyme
- ½ cup low-sodium chicken stock
- 1 tablespoon tomato paste
- 1 cup frozen peas
- 1 cup frozen corn
Instructions
Prepare the Topping:
- In a large pot, bring water to a boil and cook the chopped potatoes and cauliflower florets until tender, about 10-12 minutes.
- Add the Parmesan cheese, olive oil, garlic powder, black pepper, and salt to the cooked potatoes and cauliflower.
- Mash everything together until smooth, adding the chicken broth gradually to reach your desired consistency. Set aside.
Prepare the Filling:
- Preheat the oven to 375°F (190°C).
- In a large skillet, heat 1 tablespoon of olive oil over medium heat.
- Introduce the chopped onions and minced garlic to the pan, cooking them until they become tender and translucent, which should take around 3 to 4 minutes.
- Add the ground turkey to the skillet, breaking it up with a spoon, and cook until browned, about 5-7 minutes.
- Stir in the diced carrots, salt, pepper, rosemary, thyme, chicken stock, and tomato paste.
- Simmer for 5 minutes, giving the ingredients time to harmonize and develop their flavors.
- Add the frozen peas and corn, stirring until everything is well combined and heated through.
Assemble the Shepherd’s Pie:
- Transfer the turkey and vegetable filling to a 9-inch baking dish, spreading it out evenly.
- Spoon the mashed potato and cauliflower topping over the filling, spreading it out to cover the entire surface.
Bake:
- Place the assembled Shepherd’s Pie in the oven and bake for 20-25 minutes, or until the top is lightly golden and the filling is bubbling.
- Let the pie rest for 5 minutes before serving.