by Iowa Girl Eats

Recipe Index

Shepherd’s Pie topped with healthier mashed potatoes that actually taste good!

Ingredients (serves 6-8)

For the Healthier Mashed Potatoes:

• 2 large potatoes
• 1 head cauliflower
• 2/3 cup 2% milk (could use skim or 1%)
• 3 Tablespoons butter, divided
• salt & pepper

For the Shepherd’s Pie filling:

• 1lb ground beef
• 1/3 cup onion, chopped
• 2 garlic cloves, minced
• salt & pepper
• 3 Tablespoons flour
• 1 Tablespoon tomato paste
• 1 Tablespoon Worcestershire sauce
• 1 Tablespoon soy sauce
• 1 can (14.5oz) chicken broth

Instructions For the Healthier Mashed Potatoes:

• Wash and chop potatoes into 2″ pieces, then steam in a steamer basket fitted into a large pot for 5 minutes.
• Chop cauliflower into roughly the same sized pieces. Add on top of the potatoes and cook for an additional 10 minutes, or until potatoes and cauliflower are very tender. Pour into a large food processor fitted with a whipping blade, or a large bowl if using a handheld mixer.
• Melt butter and warm milk in a saucepan or in the microwave, and add to the potatoes and cauliflower. Add salt & pepper to taste, then process until very smooth.

For the Shepherd’s Pie filling:

• Pre-heat oven to 400 degrees. Brown ground beef, onions, garlic, salt, and pepper in a large skillet over medium-high heat. Drain, then return to the skillet. Sprinkle in flour, stir well and cook for 1 minute.
• Add tomato paste, worcestershire sauce, soy sauce and chicken broth to the skillet. Bring to a boil, then lower heat and simmer for 5-6 minutes, or until sauce is thick. Add frozen vegetables and more salt and pepper, to taste.
• Pour mixture into a large, oven-proof casserole dish. Top with healthified mashed potatoes and dot the top with remaining butter, salt, and pepper.
• Place casserole dish on a foil-lined sheet pan (in case the sauce overflows) and bake for 20-30 minutes, or until top is golden brown.

http://www.eatingwell.com/recipes/southwestern_pumpkin_burgers.html

From EatingWell:  Summer 2002

Colorful, spicy and fragrant, these delicious burgers are right in style with the contemporary fondness for Southwestern foods, especially when served with Fresh Tomato Salsa.

6 servings | Active Time: 1 hour | Total Time: 1 hour

Ingredients

• 6 teaspoons extra-virgin olive oil, divided
• 1 medium onion, chopped
• 1/2 cup finely chopped red or green bell pepper
• 1/2 cup fresh or frozen corn
• 2 cloves garlic, minced
• 2 teaspoons chili powder
• 1 teaspoon ground cumin
• Tomato Salsa, optional (recipe follows)
• 1/2 cup canned unseasoned pumpkin puree
• 1/2 cup shredded Monterey Jack, or Cheddar cheese
• 1/2 cup toasted wheat germ
• 1/2 cup fine dry breadcrumbs
• 2 tablespoons chopped fresh parsley
• 1/2 teaspoon salt
• Freshly ground pepper, to taste
• 6 8-inch flour tortillas, (soft-taco size)
• 2 cups shredded lettuce

Preparation

1. Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add onion and cook, stirring often, until softened, 5 to 7 minutes. Stir in bell pepper, corn, garlic, chili powder and cumin; cook, stirring, until fragrant, about 2 minutes more. Transfer to a large bowl; let cool to room temperature, about 10 minutes.
2. Meanwhile, prepare Tomato Salsa, if using.
3. Add pumpkin, cheese, wheat germ, breadcrumbs, parsley, salt and pepper to the onion mixture; mix well. With dampened hands, form the vegetable mixture into six 1/2-inch-thick patties, using about 1/2 cup for each.
4. Preheat oven to 325°F. Stack tortillas and wrap in aluminum foil. Place in the oven for about 15 minutes to heat through. (Alternatively, stack tortillas between two damp paper towels; microwave on high for 30 to 60 seconds, or until heated through.)
5. Using 2 teaspoons oil per batch, cook 2 to 4 patties at a time in a large nonstick skillet over medium heat until browned and heated through, about 4 minutes per side. Adjust heat as necessary for even browning. Wrap the patties in tortillas and serve immediately, garnished with lettuce and Fresh Tomato Salsa, if desired.

Nutrition

Per serving : 331 Calories; 13 g Fat; 4 g Sat; 7 g Mono; 8 mg Cholesterol; 45 g Carbohydrates; 12 g Protein; 6 g Fiber; 638 mg Sodium; 407 mg Potassium

3 Carbohydrate Serving

Exchanges: 2 1/2 starch, 1/2 vegetable, 1/2 high-fat meat, 1 fat

Tips & Notes

• Make Ahead Tip: Prepare through Step 3. Wrap patties individually and refrigerate for up to 2 days or freeze for up to 3 months. Thaw in the refrigerator before cooking.

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