Tuesday, May 15, 2012

South Beach Shepherd's Pie

I've always loved Sherpherd's Pie, and this South Beach version does not disappoint. It's from the Supercharged South Beach book... basically, you use a pureed cauliflower topping (it's good, really), and edamame in the filling, rather than carby (that's a word, right?) starchy, peas.

So, here it is, slightly adapted since it was made in my kitchen. This makes 4 very hefty dinner servings, which SBSC lists as having 18g of carbs per serving, 16 g fat, 37 g protein, 4 g fiber, and 367 calories.

South Beach Shepherd's Pie

1 (16-oz.) pkg. frozen cauliflower
1 Tbs. olive oil
1 large sweet onion, chopped
4-5 garlic cloves, minced
1 lb. extra-lean ground beef
2 c. defrosted frozen (shelled) edamame
1/2 c. reduced-sodium beef broth
1 Tbs. Worcestershire sauce
1/2 tsp. fresh-ground pepper
1/4 tsp. salt

2 Tbs. light sour cream
1 egg yolk
1/2 c. fresh Parmesan (or 2% milk sharp cheddar)

Preheat oven to 350-degrees F, and spray a 2-qt. casserole with cooking spray. Defrost the cauliflower in the microwave until not frozen, but not hot (keeps a better texture when pureed if it's not overcooked).  

Heat oil in skillet and sautee onion and garlic about 5 mins., add beef and brown for about 10 minutes, then add edamame and cook about 2 more minutes. Add broth and Worcestershire, season with S & P and add to casserole dish. 

Whiz the cauli in your food processor until mostly creamy-looking, and add sour cream, egg yolk and a healthy pinch of salt. Top the meat filling with this "potato" topping, then sprinkle cheese over the top and bake for 20-25 minutes. 


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aiza said...

Wow! thanks for the recipe and it looks delicious in the pic.

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