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Mini Shepherd’s Pies

by Melissa Boyajian featured in 6 Fun-Size Snacks

Ingredients

for 12 servings

Mashed Cauliflower

  • ½ head cauliflower florets
  • 1 clove garlic, minced
  • 2 tablespoons
    olive oil
  • ¼ teaspoon
    salt
  • ¼ teaspoon
    black pepper

Filling

  • ½ yellow onion, chopped
  • 2 carrots, sliced
  • 2 cloves garlic, minced
  • ½ lb
    lean ground turkey (225 g)
  • ½ teaspoon
    salt
  • ¼ teaspoon
    pepper
  • ¼ teaspoon
    dried rosemary, finely chopped
  • ¼ teaspoon
    dried thyme, finely chopped
  • 1 tablespoon
    flour
  • 1 tablespoon
    tomato paste
  • ½ cup
    chicken broth (120 mL)
  • ½ cup
    frozen peas (75 g)
  • ½ cup
    frozen corn (90 g)
    Calories 72
    Fat 3g
    Carbs 5g
    Fiber 1g
    Sugar 1g
    Protein 4g

Estimated values based on one serving size.

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Preparation

  1. Preheat oven to 350˚F (180˚C).
  2. Steam the cauliflower for 8 minutes, or until softened. Let cool and drain.
  3. With a potato masher or hand blender, mash the cauliflower, garlic, olive oil, salt, and pepper. Set aside.
  4. In a cast-iron pan, heat a little olive oil and sauté the onions and carrots until they begin to soften, about 3-4 minutes. Add the garlic and sauté for 1 minute.
  5. Add the ground turkey, salt, pepper, thyme, and rosemary and cook until turkey is browned and cooked through, about 3-4 minutes.
  6. Add flour and stir to combine.
  7. Add the tomato paste and broth while whisking.
  8. Add the peas and corn and cook until hot, about 5 minutes.
  9. In a lined 12-cup muffin tray, evenly portion out the turkey mixture, followed by the mashed cauliflower.
  10. Sprinkle with cheese, as desired.
  11. Bake for 10-15 minutes, or until the cheese is melted and has started to brown.
  12. Enjoy!
 

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