I wanted to share one of my favorite low calorie recipes! This is my “diet” comfort food! This recipes makes two personal sized Shepherds Pies, one for me and one for my husband. * CALORIE COUNT IS LOCATED AT THE BOTTOM OF THE RECIPE 🙂
8 oz of 96/4 ground beef
¼ cup whole wheat flour
½ cup of peas (Green Giant)
2 cups of beef stock
1 cup chopped baby carrots
4 cups cauliflower
2 TBS Light Sour Cream
Parkay Butter Spray
2 tsp Dried Rosemary
Take the 4 cups of cauliflower and put them in a bot of water to boil. Cook until the cauliflower is very soft, this should only take a few minutes.
Take the ground beef and brown in a pan. Once the ground beef is cooked add the carrots and the peas. Season the meat and vegetable mixture with salt, pepper and 2 tsp rosemary. Then add the 1/4 cup of flour and stir until it coats all the meat and vegetables.
Slowly add the 2 cups beef stock a little at a time. Cook until the mixture thickens.
Once the mixture is thick, separate the mixture equally into two small casserole dishes.
Drain the cauliflower and put into a food processor. Blend the cauliflower with 2 TBS Light Sour Cream, a few squirts of Parkay Butter Spray, Salt and Pepper.
Spread the cauliflower mash on top of the meat and vegetable mixture and put into a 350 degree oven for 30 minutes.
*Now if your husband is anything like mine, he will know that it is cauliflower and not the traditional topping for Shepherds Pie, which is mashed potatoes. Which is exactly why I make these PERSONAL SIZED Shepherds Pies. I top mine with the cauliflower mash and his gets the more regular (I think more boring) option. If your husband decides that potatoes are the best option for him, only two cups of cauliflower and 1 TBS of light sour cream will be required for topping only one Shepherds Pie.
The Shepherds Pie on the left is the one topped with cauliflower mash and the one on the right is topped with mashed potatoes.
THE FOLLOWING IS THE CALORIE COUNT FOR 1 PERSONAL SIZED SHEPHERDS PIE (topped with cauliflower mash).
4 OZ 96/4 Ground Beef- 130 Calories
TBS of Whole Wheat Flour- 50 Calories
1/4 Cup of Green Giant Peas- 25 Calories
1 Cup Beef Stock- 17 Calories
1/2 Cup Baby Carrots Chopped- 12 Calories
2 Cups Cauliflower- 54 Calories
1 TBS Light Sour Cream- 20 Calories
Parkay Butter Spray- 0 Calories
308 CALORIES TOTAL