Skinny Shepherd’s Pie

Hello!

Happy Wednesday!

smi11

source

I have to admit – I am absolutely LOVING my new Clean Eating cookbook.

I’ve been making things out of there like crazy!

It’s all so delicious and it feels really good to use real, natural ingredients all the time. 🙂

My most recent was shepherd’s pie.

Who doesn’t love shepherd’s pie?!

Well, most dietitians don’t because it’s usually packed with fat and excessive, unnecessary carbs.

Hey, that’s what usually makes it taste so good, right?!

Um, yeah but the regret and potential tummy ache isn’t worth it.

So…make this one instead!

Bison is packed with nutrition – protein, omega-3 fatty acids, and iron. If you can’t find it, you can certainly use grass-fed beef if you can’t find bison, but don’t let the fact that it’s bison scare you away. Bison and beef are practically the same in flavor.

Adding cauliflower to the mashed potatoes ups the nutrition content and helps eliminate excess carbs. And, the cauliflower has a rich flavor when mashed and baked – you’ll never miss all the butter!

I promise!

Comfort food without the guilt.  Sounds like heaven to me. 🙂

dinner

Skinny Shepherd’s Pie
makes 8 servings

2 Yukon gold potatoes, scrubbed well and quartered
2 cups cauliflower florets
1 teaspoon each sea salt and freshly ground black pepper
1/2 cup skim milk
Olive oil cooking spray
1 yellow onion, diced
3 cloves garlic, minced
1 pound ground bison
1 cup sliced carrots (peeled, halved lengthwise and sliced into half-moons)
2 tablespoon olive oil
2 tablespoon whole wheat flour
1 cup low-sodium beef broth
1 tablespoon low-sodium Worcestershire sauce
1 tablespoon fresh thyme
1 cup frozen peas

1. Preheat oven to 375 degrees.

taters n cauliflower

2. Bring a large pot of water to a boil on high heat. Add potatoes and cook for 8 minutes. Add cauliflower and cook for an additional 7 minutes or until potatoes are fork-tender. Drain and transfer to a large bowl; add salt, pepper, and milk and mash with a potato masher until smooth. Set aside.

3. Heat a large skillet on medium-high heat and spray with cooking spray. Add onion, garlic, bison, and carrots and cook for 8 minutes or until no pink remains, stirring often and using a wooden spoon to break up bison.

bison

4. Meanwhile, in a medium skillet, heat oil on medium. Sprinkle in flour and whisk until no lumps remain, about 1 minute. Gradually add broth, whisking constantly, until mixture is smooth and begins to thicken. Add Worchestershire sauce and thyme, whisking to combine.

broth

5. In a 10×15-inch casserole dish, add bison mixture, broth mixture and peas; stir to combine.

bison mixture

Spread mixture in an even layer, then top with potato-cauliflower mixture in an even layer. Run a fork over the top in a crosshatch pattern or use the back of a spatula or spoon to create a swirl texture.

ready for the oven

Mist top with cooking spray, transfer to oven and bake until filling is bubbling and top is golden brown, about 30 minutes.

all done

Let rest for 5 minutes before serving.

serve it up

6. OM NOM NOM!!

Nutritional information per 1-cup serving:
Calories 191; Total Fat 5g, Saturated 1g; Carbohydrates 19g; Fiber 3g; Sugars 3.5g; Protein 16g; Sodium 332mg; Cholesterol 41mg

Talk to me: What’s your favorite comfort food dish?

– jennifer

Hi, my name is Jen and I’m addicted to roasted broccoli

Hi there!

Did you get smacked by the Nor’easter that blew through last night?

We didn’t get snow 😦  but we definitely got the cold. And the wind. And the windchill factor.

brrrr_by_izzehk-d32jcn4

source

The forecast for tomorrow is not any warmer, either. To the tune of about 19 degrees in the morning. And that’s without the potential wind chill factor.

Good thing I have lined running tights! I’m pretty sure I’ll be running my final long run kinda quick tomorrow. 🙂

So, I have a new favorite way of making vegetables, especially broccoli.

I actually think I may be addicted.

I don’t know what took me so long to try it.

Have you ever roasted broccoli in the oven?

image

I mean, I’ve roasted veggies with chickens, pork roasts, etc and I’ve roasted potatoes, bell peppers, tomatoes and onions but for some reason, I never did broccoli.

Oven roasted broccoli is seriously the BEST. THING. EVER.

Well, not according to Thing 2 but she’s crazy. Teenagers, sheesh!

I could seriously eat roasted broccoli every single day.

So, I picked up one of those fancy bags of precut broccoli, cauliflower and carrots.

I had big, big plans for those veggies. BIG.

And, I figured since there was cauliflower and carrots in there, Thing 2 wouldn’t fuss as much if I roasted broccoli – AGAIN.

Yeah, that didn’t work out as planned but I didn’t care.

So, here’s how you do it.

Preheat your oven to 425 degrees.

Line a baking sheet with foil and lightly spray with nonstick spray.

Trust me on that. I didn’t do it once and I was peeling foil off the broccoli.

Put all your lovely cut up broccoli (and cauliflower and carrots, if you want) on that baking sheet and drizzle with olive oil. How much you use is completely up to you – I used about a tablespoon for this batch.

veggies

Toss all the veggies in the oil and then sprinkle with salt and pepper.

Then, if you’re a garlic fanatic like me or really worried about vampires, slice up a few cloves of garlic and toss those on the pan.

Give the pan a final toss and get it into the oven.

Roast those babies for about 20-25 minutes.

roasted veggies

If your smoke detector goes off, you may have roasted them a little too long.  But, it’s okay, slightly burnt broccoli is AMAZING!

If you don’t like it, call me. I’ll come eat it. Really.

Om nom nom!

 Talk to me: What’s your favorite way to serve broccoli?

– jennifer