Shepherd’s Pie with Healthier Mashed Potatoes

By on September 3, 2015


For the Healthier Mashed Potatoes

  • 2 large potatoes (1-1/2lbs,) peeled then chopped into 2 inch pieces
  • 1 small head cauliflower, chopped into 2 inch pieces
  • 2/3 cup milk
  • 3 Tablespoons butter, divided


    Serves: 6-8 servings

  • salt and pepper

For the Shepherd’s Pie filling

  • 1lb ground beef
  • 1/2 onion
  • 2 garlic cloves, minced
  • salt and pepper
  • 3 Tablespoons gluten-free or all-purpose flour
  • 1 Tablespoon tomato paste
  • 1 Tablespoon Worcestershire sauce
  • 1 Tablespoon gluten-free Tamari or soy sauce
  • 15oz can chicken broth
  • 2 cups frozen vegetable medley


For the Healthier Mashed Potatoes

  1. Bring a few inches of water to a boil in a large soup pot then drop a steamer basket into the pot.
  2. Add potatoes, place a lid on top, turn heat down to medium, and then steam potatoes for 5 minutes.
  3. Add cauliflower florets on top of the potatoes, place lid back on top, then steam for another 10 minutes or until cauliflower and potatoes are very tender. Transfer to a large food processor fitted with the whipping blade.
  4. Meanwhile, warm milk and 2 Tablespoons butter in a small saucepan then add to food processor with salt and pepper. Process until very smooth then set aside.

For the Shepherd’s Pie filling

  1. Preheat oven to 400 degrees. Brown ground beef, onions, garlic, salt, and pepper in a large skillet over medium-high heat then drain, and return to the skillet. Sprinkle in flour then stir well and cook for 1 minute.
  2. Add tomato paste, Worcestershire sauce, gluten-free Tamari or soy sauce, and chicken broth to the skillet then bring to a boil. Lower heat then simmer until sauce has thickened, 5-6 minutes. Add frozen vegetables then more salt and pepper to taste.
  3. Pour mixture into a large, oven-proof casserole dish then top with healthier mashed potatoes and dot the top with remaining Tablespoon butter, salt, and pepper. Place casserole dish on top of a baking sheet (in case the sauce overflows) and bake for 20-30 minutes, or until top is golden brown.



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