However, "stick-to-the-ribs" is not usually the healthiest of choices. Enter Clean Eating Comfort Foods with all of its tempting goodness. After perusing the cookbook a few dozen times, I decided go a bit outside of our comfort zone with tonight's main event. I went with bison. I went with fresh cauli. Ooooh.
Bison - according to BisonBasics.com by way of the USDA - is low in calories, saturated fat and cholesterol, and is chock-full of iron and omega-3s. And cauliflower has all sorts of cancer-fighting benefits, and serves as a detox support (score!). Remember, I am not a nutritionist or an expert. I find my information online so do not assume it is 100 percent accurate.
Skinny Shepard's Pie
Source: Clean Eating Classic Comfort Foods
- 2 Yukon gold potatoes, scrubbed well and quartered (used russet)
- 2 c. cauliflower florets (peeps, I used FRESH here)
- 1 tsp each salt/pepper (skip)
- 1/2 c. skim milk
- 1 diced onion
- 3 cloves minced garlic
- 1 lb ground bison
- 1 c. sliced carrots, chopped into half moons
- 2 tbsp olive oil
- 2 tbsp whole-wheat flour
- 1 c. low-sodium beef broth (used no-salt added)
- 1 tbsp Worcestershire sauce
- 1 tbsp fresh thyme (didn't use fresh)
- 1 c. frozen peas
- Preheat oven to 375 degrees
- Bring a large pot of water to boil, add potatoes and cook 8 mins. Add cauli, cook 7 additional mins or until potatoes are tender. Drain and transfer to a large pot. Add salt, pepper and mil, and mash until smooth. Set aside.
- Heat a large skillet on med heat, mist with cooking spray. Add onion, garlic, bison and carrots and cook until bison is no longer pink.
- In a medium skillet, heat oil on medium. Sprinkle in flour and whisk until no lumps remain (approx 1 min). Gradually add broth, whisking constantly until mixture is smooth and begins to thicken. Add Worcestershire and thyme, whisking to combine.
- In a 10x15 (?) casserole dish, add bison mixture, broth mixture and peas, stir to combine. Spread in an even layer, then top with potato-cauli mixture. Mist top with cooking spray (forgot to do this), and bake until filling is bubbling and top is golden brown, approx. 30 mins.
Per serving: 191 cals; 5g fat (1g sat); 19g carbs; 3g fiber; 3.5g sugar; 16g protein; 332mg sodium; 41mg choles
A mashed potatoes-meat combination? This did not go over at all with the kid. He ate approx. 1/2 tsp of the meat mixture, and even less of the mashed potatoes. Oh well - he won't starve. The hubs approved, although he noted there were "too many veggies." Yes, peas and carrots equals "too many" for his five-year-old palate. Fortunately, I liked this meal very much. The mashed potatoes with cauli turned out nice and smooth, and the bison mixture had a good flavor.
|Mashed cauli mixture!|