Thursday, March 25, 2010

A Healthy Twist on Shepherd's Pie

Posted By on Thu, Mar 25, 2010 at 7:30 AM

Carolyn Nichols leads a cooking class at the Wellness Center.
  • Justin Fox Burks
  • Carolyn Nichols leads a cooking class at the Wellness Center.

In this week's Food News, Hannah Sayles takes a cooking class at the Church Health Center's Wellness Center.

The dish is that it's National Nutritional Month, and this dish, in particular, is shepherd's pie.

The Church Health Center is celebrating National Nutrition Month at its Wellness Center Saturday, March 27th, 8:30 a.m.-1:30 p.m.

As for that shepherd's pie, it substitutes ground turkey for the beef and pureed cauliflower for the mashed potatoes.

Shepherd's Pie

Cauliflower florets, 10 oz bag, frozen
Neufchatel cheese, 4 oz
Skim Milk, ¼ cup
Garlic Powder, 2 tsp
Onion Powder, 2 tsp
Mrs. Dash seasoning, original
Extra virgin olive oil, 1 tsp
Ground turkey, 1 lb
Carrots, 2, peeled and chopped
Onion, 1 large, chopped
Garlic, 1 glove, chopped
Light Butter, 2 tbsp
All-purpose flour, 2 tbsp
Low sodium beef broth, 1 cup
Worcestershire, 2 tsp
Green Peas, 1 cup, frozen
Sweet Paprika, 1 tsp
Fresh Parsley, 2 tbsp, chopped

1. Place cauliflower in a bowl, cover with plastic wrap and microwave until tender, 8-10 minutes. Drain and place in food processor with Neufchatel cheese, milk, garlic and onion powder. Process until smooth. Set aside.
2. Preheat a large skillet over medium high heat. Add oil to hot pan with ground turkey.
3. Season meat with a few shakes of Mrs. Dash. Brown and crumble meat for 3 or 4 minutes.
4. Add chopped carrot, onion, and garlic to the meat. Cook vegetables with meat 5 minutes, stirring frequently.
5. In a second small skillet over medium heat, cook light butter and flour together for two minutes.
6. Whisk in beef broth and Worcestershire sauce. Thicken gravy 1 minute. Add gravy to meat and vegetables. Stir in peas.
7. Preheat broiler to high.
8. Fill a small rectangular casserole with meat and vegetable mixture. Spoon cauliflower mixture over meat evenly. Sprinkle top with paprika.
9. Broil 6 to 8 inches from the heat until cauliflower is evenly browned. Top casserole dish with chopped parsley and serve.

Recipe courtesy Church Health Center

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