Sandi’s Shepherd Pie

Here’s a great family dinner that is sure to satisfy on a cold evening, a rainy day, or just because you feel like it.  While it does take some preparation time (20 minutes) It makes 8 generous servings of protein rich ground turkey based shepherd pie my way.  Freeze the leftovers in individual servings, or package them to take for lunches and reheat in the microwave.  A great way to add vegetables to everyone’s food plan. 

Ingredients:

• 20 ounces lean ground turkey
• 2 pounds cauliflower florets (Costco is where I get these)
• 2 medium onions chopped
• 5 or 6 stalks celery chopped
• 3 mini sweet peppers chopped
• 3 cloves garlic minced
• 8 cups baby spinach rough chopped (after you measure)
• 2 ounces egg substitute

12 ounce package of Trader Joe’s Shredded Lite Mozzarella cheese (no Trader Joe’s- use Laughing Cow Lite in your favorite variety but the stats will be a bit higher on calories and a little lower on protein so you need to re-compute)

• Frying pan
• Cooking spray
• Pot
• 13 x 9 x2 baking(casserole) dish
• Sea Salt
• Pepper
• Garlic powder

Directions:

1. Preheat oven to 350 degrees
2. Spray bottom and sides of baking /casserole dish with non stick spray
3. Steam the cauliflower in a large pot until the florets are soft
4. Drain the water and move the cauliflower to a large bowl
5. Mash cauliflower with a potato masher or fork
6. Add salt, pepper, garlic powder, egg substitute, and ½ of the cheese mixing thoroughly with a fork…set aside your “whipped mashed “
7. Meanwhile in a large non stick frying pan that you have sprayed brown the turkey until no pink remains
8. Remove turkey to a plate or bowl and discard any liquid in the pan, spray again and add the onion, celery and garlic and sauté until the onions are translucent
9. Add the turkey back to the pan with salt, pepper to taste and mix thoroughly and add the chopped spinach, mixing again until all is well blended

10. Place the turkey mixture into the prepared casserole dish

11. Whip up the mashed cauliflower one more time with your fork and top the turkey mixture with it, covering it completely

12. Top all of this with the remaining cheese

13. Bake at 350 for about 30 minutes until cheese on top is nice and brown and bubbly

14. Remove from oven and enjoy some hot comfort food!

Nutrition:  Makes 8 servings, each with approximately

• 220 calories and
• 23 grams protein