Description
This Lightened Up Shepherd’s Pie offers a healthier twist on a classic comfort dish by replacing traditional mashed potatoes with creamy cauliflower mash and using lean ground turkey for the filling. Packed with vegetables and rich flavors from red wine and Worcestershire sauce, this recipe is perfect for a satisfying yet nutritious meal.
Ingredients
Scale
Cauliflower Mash
- 1 lb cauliflower florettes
- 1/4 cup unsalted butter
- 1–2 tablespoons sour cream
- 1/4 cup skim milk (nonfat)
- Coarse salt to taste
Filling
- 1 lb 93% lean ground turkey
- 2 tablespoons olive oil
- 1 teaspoon coarse salt
- 1/2 teaspoon ground black pepper
- 2 large carrots, peeled and diced
- 1 medium onion, diced
- 2 cloves garlic, minced
- 1 tablespoon tomato paste
- 1/2 cup red wine
- 1 tablespoon Worcestershire sauce
- 1 cup chicken broth
- 1 cup frozen green peas
Garnish
- Chives, thinly sliced
- Roughly chopped parsley
- Fresh ground black pepper
Instructions
- Preheat Oven: Preheat your oven to 400˚F and prepare a 9×13 casserole dish or an oven-safe skillet for the shepherd’s pie filling.
- Cook Cauliflower: Add cauliflower florets to a large pot and cover with water. Bring to a boil over medium-high heat and cook for 6–8 minutes until the cauliflower is tender and breaks apart easily when pierced with a fork.
- Mash Cauliflower: Drain the cauliflower and transfer it to a large mixing bowl. Add butter, sour cream, coarse salt, and skim milk. Mash everything together until smooth and completely combined. Cover and keep warm until ready to assemble.
- Sauté Vegetables: While the cauliflower cooks, heat olive oil in a large skillet over medium-high heat. Add diced onion and carrots, sautéing for about 4 minutes until they begin to brown.
- Add Garlic: Stir in the minced garlic and cook for another minute until fragrant.
- Cook Turkey: Add the ground turkey, salt, and pepper to the skillet. Cook while stirring frequently for 4–5 minutes until browned and cooked through.
- Add Tomato Paste and Wine: Stir in the tomato paste and cook for 1 minute. Then add the red wine and cook down for about 2 minutes, scraping up any browned bits from the pan for extra flavor.
- Simmer Sauce: Pour in Worcestershire sauce and chicken broth. Bring the mixture to a boil, then reduce heat and let it simmer for 10 minutes to thicken and meld flavors.
- Add Peas: Stir in the frozen green peas and combine thoroughly.
- Assemble Pie: If using a casserole dish, transfer the turkey mixture and press it into an even layer. Spread the cauliflower mash over the top, smoothing the surface. If using an oven-safe skillet, leave the filling in the pan and spread the cauliflower mash on top, sealing the edges to avoid bubbling over.
- Bake: Place the pie in the preheated oven and bake for 25–30 minutes until the cauliflower topping begins to brown and the filling is bubbling around the edges.
- Rest and Garnish: Remove from the oven and cool on a wire rack for 10 minutes. Garnish with freshly ground black pepper, chopped parsley, and sliced chives before serving.
Notes
- You can adjust the sour cream amount in the mash to your taste for creaminess.
- Red wine can be substituted with extra chicken broth if you prefer a non-alcoholic version.
- Use an oven-safe skillet to minimize cleanup and make for easy serving.
- Keep an eye on the pie while baking to prevent the edges from burning; cover loosely with foil if needed.
- For added flavor, try sprinkling a small amount of grated low-fat cheese on top before baking.
- Prep Time: 20 minutes
- Cook Time: 40 minutes
- Category: Main Dish
- Method: Boiling, Sautéing, Baking
- Cuisine: American
Nutrition
- Serving Size: 1 serving (approx. 1/6 of recipe)
- Calories: 320
- Sugar: 6g
- Sodium: 550mg
- Fat: 10g
- Saturated Fat: 4g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 22g
- Fiber: 6g
- Protein: 30g
- Cholesterol: 70mg
Keywords: shepherd's pie, cauliflower mash, lightened shepherd's pie, ground turkey recipe, healthy comfort food, low fat dinner, gluten free shepherd’s pie substitute
