Shepherd's Pie Made Healthy

Shepherd's Pie is i of my favorite European fares. I similar it because it provides a balanced repast alongside carbohydrates, proteins too vegetables. It is an slow tasty i pot dish.

Traditionally, Shepherd's Pie is made past times layering minced lamb meat alongside vegetables, topped past times mashed potatoes. In America, minced beef is used instead of lamb too it is called equally Cottage Pie. I accept given a good for y'all twist to the Shepherd/ Cottage pie past times replacing using minced turkey instead of beef/ lamb too replacing the mashed potatoes alongside mashed cauliflower! Surprised?? Yes, mashed cauliflower. You cannot country the difference! I accept too topped it alongside a petty mozzarella cheese for extra taste. You could absolutely skip the cheese. My married adult man too kids beloved the cheese.

Here is the recipe for my Healthy Version of Shepherd's Pie!

Servings: 8

Ingredients:

For the mashed cauliflower:

Cauliflower: 1 large head, florets separated too washed.
Whole milk or one-half & half: 1/4 cup
Butter: 1 tsp
Salt: 1/4 tsp
Pepper powder: 1/4 tsp
Fresh Parsley: 1/2 tbsp chopped

For the turkey layer:

Minced turkey: 1 lb
Onion: 1 medium chopped fine
Garlic: two cloves, minced
Ground pepper: 1/2 tsp
Salt: 1/2 tsp
Oregano: 1/4 tsp
Thyme: 1/4 tsp
Parsley : 1/4 tsp
Chilli powder: 1/4tsp ( for petty fleck of bite;))

For the vegetable layer:

Butter: 1 tsp
Salt: 1/2 tsp
Ground pepper: 1/4 tsp
Frozen mixed vegetables: 1 lb

Mozzarella cheese: 2-4 oz shredded it sliced.

Method:

Preheat the oven to 400 deg F.

For the mashed cauliflower:

Boil H2O inwards a four quart saucepan alongside 1 tsp salt.

Add the cauliflower florets into it too laid upward until it is good cooked ( soft too mushy when touched alongside a spoon), commonly around 10-12 minutes.

Now drain the H2O too crush it good alongside a tater masher.

Now whisk inwards all the ingredients listed nether 'for the mashed cauliflower' and come about aside.

For the turkey layer:

Heat a wok/ frying pan on medium heat.

Add 1 tbsp oil, chopped onions, garlic too sauté until the onions becomes slightly golden brown.

Now add together the minced turkey, tabular array salt , pepper, chilli pulverization too herbs.

Cook until the turkey is good cooked, commonly 15-20 mins.

Turn off the flame too come about aside.

For the vegetable layer:

Melt butter inwards a frying pan/ saucepan on medium heat.

Add the frozen vegetables , tabular array salt an pepper too allow it laid upward until the veggies are tender. Usually around 10 mins.

Turn off the flame too come about aside.

Layering:

Take a rectangular drinking glass oven-proof pan ( I used pyrex 9"x11" ) too set the turkey layer on the bottom.

Now layer the veggies side past times side too and then the mashed cauliflower on top.

Top it alongside shredded/sliced mozzarella cheese.

Place it inwards the oculus rack of the oven too bake it for 20-30 minutes until the cheese has melted too is golden brown.

Serve hot!

Enjoy!

Cooking made easy:

In the higher upward dish, y'all tin flame skip the cheese entirely. When done the give layer of the mashed cauliflower volition last browned.

You tin flame add together the mixed vegetables direct to the minced meat when the meat is halfway cooked. This would locomote if y'all are using fresh vegetables. If y'all are using frozen, y'all would accept to thaw it starting fourth dimension too drain the extra H2O earlier adding it to the meat. If y'all don't drain the excess water, the meat layer volition larn runny!

Tip for good for y'all living:

Red meat has been constitute to last i of the aggravating factors for several wellness issues. Red meat consumption increases the uric acid levels inwards the torso leading to increased hurting inwards people alongside gout. Red meat is too supposed to last the crusade for increased articulation hurting inwards patients alongside arthritis, peculiarly rheumatoid arthritis. Red meat consumption too leads to increased cholesterol levels leading to pump problems, increased blood pressure level too vascular issues similar atherosclerosis causing blood clots too blood vessel blockage.All this results inwards reduced lifespan. Hence, it is best to avoid carmine meat too switch to good for y'all sources of meat similar lean turkey, chicken too fish.
References:
http://www.nih.gov/researchmatters/march2012/03262012meat.htm
http://environment.about.com/od/health/a/red_meat_mad.htm
http://www.health.harvard.edu/blog/new-study-links-l-carnitine-in-red-meat-to-heart-disease-201304176083

Food for thought:

Question everything. Learn something. Answer nothing. Euripides