Lightened Shepherd's Pie

This is not your average Shepherd's Pie.  So comforting.  Just as delicious.  But actually good for you.  You use mashed cauliflower in place of the mashed potatoes and lean ground beef with edamame for the filling.  I actually found this recipe in the one of the South Beach Diet cookbooks that we have laying around our house for the bi-yearly occasions when B decides to go all Phase-One-South-Beach-Diety on me.  I've adapted it slightly over time, and this recipe is so good that it's entered the regular rotation at our home.  I love dishes that taste good, and are good for you!  Win-win!

Lightened Shepherd's Pie


2 small heads fresh cauliflower, chopped
1 tbsp. extra virgin olive oil
1 large onion, chopped
2 garlic cloves
1 lb. extra-lean ground beef (I use 85%)
12 oz. defrosted frozen shelled edamame
1/2 c. reduced-sodium beef broth
2 tsp. Worcestershire sauce
salt and pepper to taste
4 tbsp. low-fat sour cream
2 large egg yolks (save the egg whites in a container for a egg white omelet the next day!)
1/2 c. shredded reduced-fat cheddar cheese

Preheat the oven to 350 degrees.  Spray a 2 quart casserole dish with cooking spray.

In a medium saucepan, bring water to a boil.  Add the cauliflower.  Cover and cook until tender.  About 10-15 minutes.  Drain and transfer to a large bowl to cool.

In a large skillet, saute the onion and garlic until translucent.  Add salt and pepper to taste.  Add the ground beef and cook until browned.  Add the edamame, broth, and Worcestershire sauce.  Season again with salt and pepper.  Transfer the meat mixture to the casserole dish.

Pour half the cauliflower into the blender and puree.  Mash the rest of the cauliflower with a potato masher.  Pour the pureed cauliflower back into the bowl with the cauliflower that you mashed.  I like to keep the cauliflower mash a little on the chunkier side, but if you like it completely smooth, just puree it all.  You will probably have to puree the cauliflower in two batches, though, so that your blender doesn't get overloaded.

Once the cauliflower is mashed, add the egg yolks, sour cream, salt and pepper.  Mix everything together and spread on top of the meat mixture.

Top with cheddar cheese and bake the dish in the oven for 20 to 25 minutes.

Serves 4

Adapted from The South Beach Diet Super Charged cookbook