Name: Easy Cauliflower Shepherd's Pie
Total time: 25 min
Ingredients: 2 (12-ounce) packages frozen mashed cauliflower; 2 tablespoons dried chives; 0.25 teaspoon ground pepper; 1 pound 92%-lean ground beef; 2 teaspoons Worcestershire Sauce; 1 teaspoon dried thyme; 1.5 cups frozen peas and carrots; 1 cup frozen chopped onion; .333 cup grated extra-sharp Cheddar cheese (1½ oz.)

Easy Cauliflower Shepherd's Pie

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With lots of veggie shortcuts and a cauliflower-mash topping instead of spuds, you can have this comfort-food staple in a fraction of the usual time—and save carbs too! Cook the veggies from frozen; no need to thaw. Swap ground turkey for the beef if you prefer.

Joyce Hendley, M.S.

Updated on January 25, 2021

Easy Cauliflower Shepherd’s Pie — Photo: Brie Passano

Active Time:

25 mins

Total Time:

25 mins

Servings:

Nutrition Profile:

Diabetes Appropriate High-Protein

Jump to Nutrition Facts

Ingredients

2 (12-ounce) packages frozen mashed cauliflower
2 tablespoons dried chives
¼ teaspoon ground pepper
1 pound 92%-lean ground beef
2 teaspoons Worcestershire Sauce
1 teaspoon dried thyme
1 ½ cups frozen peas and carrots
1 cup frozen chopped onion
⅓ cup grated extra-sharp Cheddar cheese (1½ oz.)

Directions

Place oven rack 5 inches from broiler. Preheat the broiler (use "low" setting if you have it).
Microwave cauliflower according to package directions until softened. Stir in chives and pepper; set aside.
Meanwhile, heat a large cast-iron or other broiler-safe skillet over medium-high heat (see Tip). Add beef and cook, stirring occasionally and breaking up the meat, until browned, 6 to 8 minutes; drain off most of the fat. Stir in Worcestershire and thyme, then add peas and carrots and onion; cook, stirring, until the vegetables are softened, about 5 minutes. Remove from heat.
Spread the cauliflower mixture evenly over the beef mixture and sprinkle with Cheddar. Broil just until the top is browned, about 3 minutes.

Tip

If you don't have an ovenproof skillet, you can transfer the beef mixture to a medium baking dish or 4 individual baking dishes after removing it from the heat in Step 3. Continue with Step 4 as written (divide the cauliflower mixture and cheese among the baking dishes if using individual-size dishes).

Nutrition Facts (per serving)

366	Calories
15g	Fat
21g	Carbs
38g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 1¼ cups
Calories 366
% Daily Value *
Total Carbohydrate 21g	8%
Dietary Fiber 6g	21%
Total Sugars 5g
Protein 38g	76%
Total Fat 15g	19%
Saturated Fat 5g	25%
Cholesterol 102mg	34%
Sodium 573mg	25%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.