Mar 14, 2017

Shepherd's Pie, Gluten Free and dairy free

So I guess you can say I am truly a meat and potatoes kinda gal.  Snow day today and what's better then having delicious Shephard's pie! Especially if its gluten free and dairy free! With St. Patrick's Day just a few days away I thought this was the perfect dish for today.  There's something about the combination of hearty meat and and warm mashed potatoes that warms my body and soul when it's as cold as it is outside.  

I made this dish using cauliflower but decided to use one potato for texture. I also used coconut unsweetened milk and ghee to make it dairy free and the results are absolutely yummy!!  I usually make this dish using beef and was a bit hesitant about using the turkey but I have to say it really was just as delicious as the beef! However, the beef only added one extra Smart point so if you prefer the beef just follow the same recipe but replace the chicken broth with beef broth.  

I know I used a lot more meat then usual but I had a 3 pound package of meat and figured I would just save the leftovers rather than splitting the meat package and I'm glad I did.  This dish went very quickly and I still had plenty of leftovers.  The cauliflower mix was very creamy so if you like a thicker mashed, you may want to reduce the milk to 1/4 cup instead of 1/3 cup.  

By the way, You can make this in the pressure cooker too.  Just use the saute setting first,  add the meat and follow the directions below for the most part, just eliminate the 15 min of simmer. Using the rack, place the cauliflower and potato on top. pressure cook for no more then 15 min.

Shepherd's Pie


  • 1 head cauliflower 
  • 1 medium potato
  • 2 tsp ghee
  • 1/3 cup unsweetened coconut milk
  • 1 egg yolk
  • 1/4 tsp paprika
  • 1/4 tsp cayenne pepper
  • 3 lb ground turkey 93% fat
  • 1 small onion, chopped 
  • 4 garlic cloves, diced
  • 1 tsp salt
  • 1/4 tsp black pepper
  • 1/2 cup diced green pepper
  • 3/4 cup diced carrot
  • 1/4 cup tomato paste 
  • 2 tbsp Worcestershire's sauce
  • 2 tsp chopped fresh rosemary
  • 1 tsp chopped fresh thyme
  • 1.5 cup chicken broth
  • 2 tbsp rice flour
  • 2/3 cup corn 
  • 1/3 cup peas

Preheat oven to 400 degrees


Peel and cut potato into 1/2 inch cubes, chop cauliflower. place the potatoes in a medium saucepan, cover with cold water bring to a boil, uncover and decrease heat, simmer 10 min then add cauliflower and cook for an additional 10-15 min till both are tender. drain (but keep some of the water aside) add the ghee and coconut milk, then mash. you can use an immersion blender. set aside or refrigerate

Heat a sauce pan and add meat, add salt and pepper and cook till brown. Add onions and garlic and saute another 2-3 min, add the peppers, carrots, tomato paste, Worcestershire sauce, rosemary, thyme, broth, rice flour, corn and peas. simmer for additional 15 min

Spread the meat mixture on the bottom of a glass baking dish (9X13) Top (layer) with the Cauliflower mixture on top, use a fork to make grooves and create texture. sprinkle cayenne pepper or paprika or both.

Bake for 25 min till it begins to brown.  Broil 2-4 min to brown top a little more.

Yields:  Servings: 12,  Serving size 1 cup, Smart points: 6,  Cal: 233, Total Fat: 9.6g, Saturated Fat: 3.3g,  Cholesterol: 97.6mg,  Sodium: 334mg,  Carbs: 13.7g, Fiber: 2.7g, Sugar: 3.1g,  Protein: 25.1g


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  2. This dish was amazingly delicious, i also felt goid about eating a low calorie and healthy dish. Yummy!

  3. Thank you! just saw your comment. I'm so glad you enjoyed!