Mini Cauli Sheperd’s Pie Cups

One of the biggest keys to your success when it comes to healthy eating is always, ALWAYS having food prepared and available. Having food “already ready” in their own individual “cups” is an awesome way to stay ahead of the game. Check out these Mini Cauliflower Sheperd’s Pie Cups and let me know what you think!

sheperds-pie-cauli-cup

Ingredients:

  • wonton wrappers
  • 1 2.5 – 3 lbs (medium) cauliflower head
  • 2 large garlic cloves
  • 1 tbsp butter (unsalted) or olive oil
  • 1/2 tsp salt
  • Ground black pepper, to taste
For the filling:
  • Olive oil
  • 1 cup chopped onion
  • 2 carrots, peeled and diced small
  • 2 cloves garlic, minced
  • 1 1/2 pounds ground turkey
  • 1 tablespoon whole wheat flour
  • 2 teaspoons tomato paste
  • 1 cup low sodium chicken broth
  • 1 teaspoon Worcestershire sauce
  • 1 teaspoons rosemary
  • 1 teaspoon thyme leaves
  • 1/2 cup each frozen corn and frozen peas
  • salt and pepper to taste

Directions:

Preheat the oven to 400 degrees

Prepare your cauliflower mash:

Chop cauliflower into small florets/pieces.  Press or chop garlic finely and add to a large pot.  Cover with cold water. Bring to a boil and cook for about 12 minutes or until fork tender.  Drain, and let cauliflower and garlic sit in the colander while you prepare the filling to make sure all the water is drained. Add butter, salt and pepper and blend with an immersion blender or with a potato masher (this will just mean there is some texture to your mash and more detectable as real veggies to kiddos).

Prepare your filling:

Place the olive oil into a skillet over medium high heat. Add the onion, carrots and garlic and sauté about 3 to 4 minutes. Add ground turkey and salt and pepper to taste, and cook until turkey is done.  Sprinkle the meat with the flour and toss to coat, continuing to cook for another minute. Add the tomato paste, chicken broth, Worcestershire, rosemary, thyme, and stir. Bring to a boil, reduce the heat to low, cover and simmer slowly 10 minutes or until the sauce is thickened slightly. Add the corn and peas and cook another 2-3 minutes.

Add one wonton wrapper into your muffin tin as your “liners” (note – you can add two wonton wrappers for additional rigidity, but keep in mind it will double your calories).  Fill with filling and scoop a tablespoon of cauliflower mash onto the top of the mini shepherds pies.  Bake for 12-15 minutes or until heated through and edges of wontons are browned.

Filling modified from Alton Brown’s recipe. http://www.foodnetwork.com/recipes/alton-brown/shepherds-pie-recipe2.html?soc=socialsharingpinterest&oc=linkback

*recipe credit to Melissa Keith

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