Indian Beef Shepherd’s Pie
This classic Shepherd's Pie dish is reimagined with Ground Beef and warm, exotic spices such as garam masala, turmeric, and ginger, topped with mashed cauliflower.
Cook Time: 50 Minutes
Servings: 4
Ingredients: 9
Ingredients
Preparation
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Step 1
Place cauliflower in large saucepan. Cover with water; bring to boil. Cook 10 minutes or until very tender. Reserve 1/4 cup of the cooking liquid. Drain cauliflower and return to pot. Mash cauliflower with potato masher until slightly chunky. Stir in reserved 1/4 cup cooking liquid, 1 tablespoon at a time to moisten. Season with 3/4 teaspoon of salt and turmeric.
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Step 2
Meanwhile, heat large ovenproof nonstick skillet over medium heat. Add ginger and garam masala; cooking until spices are fragrant, about one minute. Add Ground Beef and tomatoes, cook 8 to 10 minutes, breaking into 1/2-inch crumbles and stirring occasionally. Pour off drippings, as necessary. Season with remaining 1/4 teaspoon of salt. Remove from heat and stir in peas.
Cooking Tip: Cooking times are for fresh or thoroughly thawed ground beef. Ground beef should be cooked to an internal temperature of 160°F. Color is not a reliable indicator of ground beef doneness.
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Step 3
Preheat broiler to high. Spread beef mixture in even layer in skillet. Spread cauliflower mixture evenly over beef mixture. Place skillet on oven rack so surface of cauliflower is 3 to 4 inches from heat. Broil 12-15 minutes or until the cauliflower is golden brown. Cool slightly. Serve with lemon wedges.
Nutrition Information
241 Calories
3.3g SAT FAT
30g PROTEIN
4 mg IRON
6.7 mg ZINC
* Based on a 2,000 calorie diet
** Percent Daily Values are based on a 2,000-calorie diet
Nutrition information per serving using 93% lean ground beef: 241 Calories; 74.7 Calories from fat; 8.3g Total Fat (3.3 g Saturated Fat; 0.2 g Trans Fat; 0.4 g Polyunsaturated Fat; 3.3 g Monounsaturated Fat;) 84 mg Cholesterol; 719 mg Sodium; 13 g Total Carbohydrate; 4.8 g Dietary Fiber; 5.6 g Total Sugars; 30 g Protein; 0 g Added Sugars; 53.4 mg Calcium; 4 mg Iron; 961 mg Potassium; 0 mcg Vitamin D; 0.2 mg Riboflavin; 6.9 mg NE Niacin; 0.5 mg Vitamin B6; 2.8 mcg Vitamin B12; 251 mg Phosphorus; 6.7 mg Zinc; 21.6 mcg Selenium; 103.3 mg Choline.
This recipe is an excellent source of Protein, Iron, Potassium, Niacin, Vitamin B6, Vitamin B12, Phosphorus, Zinc, and Selenium; and a good source of Dietary Fiber, Riboflavin, and Choline.
272 Calories
5g SAT FAT
25g PROTEIN
3.3 mg IRON
5.1 mg ZINC
* Based on a 2,000 calorie diet
** Percent Daily Values are based on a 2,000-calorie diet
Nutrition information per serving using 80% lean ground beef, 1/4 recipe: 272 Calories; 120.6 Calories from fat; 13.4g Total Fat (5 g Saturated Fat; 0.6 g Trans Fat; 0.5 g Polyunsaturated Fat; 5.8 g Monounsaturated Fat;) 68 mg Cholesterol; 716 mg Sodium; 13 g Total Carbohydrate; 4.8 g Dietary Fiber; 5.6 g Total Sugars; 25 g Protein; 0 g Added Sugars; 63.7 mg Calcium; 3.3 mg Iron; 879 mg Potassium; 0 mcg Vitamin D; 0.2 mg Riboflavin; 7.1 mg NE Niacin; 0.4 mg Vitamin B6; 2.1 mcg Vitamin B12; 203 mg Phosphorus; 5.1 mg Zinc; 17.1 mcg Selenium; 73.8 mg Choline.
This recipe is an excellent source of Protein, Niacin, Vitamin B6, Vitamin B12, Zinc, and Selenium; and a good source of Dietary Fiber, Iron, Potassium, Riboflavin, Phosphorus, and Choline.
Safe Handling Tips:
- Wash hands with soap and water before cooking and always after touching raw meat.
- Separate raw meat from other foods.
- Wash all cutting boards, utensils, and dishes after touching raw meat.
- Do not reuse marinades used on raw foods.
- Wash all produce prior to use.
- Cook steaks and roasts until temperature reaches 145°F for medium rare, as measured by a meat thermometer, allowing to rest for three minutes.
- Cook Ground Beef to 160°F as measured by a meat thermometer.
- Refrigerate leftovers promptly.
For more information on degree of doneness and other cooking tips.
For more information on safe food handling and beef safety.
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