Sunday, February 24, 2013

Shepherd's Pie




8 oz uncooked 96% extra lean ground beef (yields 6 oz)
6 large eggs
4 oz moderate fat cheese, shredded
1 12 oz bag of frozen Cauliflower (yields 322 g cooked)
1 14.5 oz can french cut canned green beans (yields 248 g)
169 g raw portobello mushrooms (yields 103 g cooked)
1 packet Medifast Gravy
1 TB Montreal Steak Seasoning

Preheat oven to 350 degrees.

Cooked frozen cauliflower in microwave per the directions on the bag. Add cooked cauliflower to food processor.  Add 6 eggs.  Blend until smooth. Weigh on food scale and divide by 6.

Pan fry ground beef and add Montreal steak seasoning. Weigh on food scale and divide by 6.

Cook portabello mushrooms on countertop grill for about 5-7 minutes.  Dice mushrooms. Weigh on food scale and divide by 6.

Drain can of green beans in strainer. Weigh on food scale and divide by 6.

Mix 1 packet of Medifast gravy with 1 cup of water.  Weigh on food scale and divide by 6.

To assemble:
It is easiest to put each dish on a food scale and weigh it as you go using your measurements from above.  Add 2 oz of ground beef to oven safe dish. Add 1/6 of diced portobello mushrooms to each dish.  Add 1/6 of green beans to each dish.  Add 1/6 of gravy to each dish. Top with 1/6 of cauliflower/egg mixture.

Bake in oven for 20-25 minutes or until cauliflower topping is golden.

Add .66 oz of moderate fat cheese to each and bake for another 5 minutes or until the cheese is melted.

Let cool for about 10-15 minutes.

To reheat, bake in 350 degree oven for about 10-15 minutes.

Each dish counts for 1 lean, 1.5 green and 3 condiments.

215 calories, 9 g carbs, 11 g fat, 25 g protein.



6 comments:

Sandy's Kitchen said...

I am definitely going to make this one! I love shepherd's pie!

Anonymous said...

I can't afford lamb, so I can't afford to make Shepherd's Pie (Shepherds of sheep/lamb) but I can afford beef so I can make Cottage Pie - the beef version of Shepherds Pie. So thanks for this recipe.

Richelle Estes said...

This looks like something my Husband would actually be excited to eat. Were just on our 2nd week of MF.
Question though, do you think I could sub Eggbeaters for the eggs and it would still work well?

DENISE said...

WHAT ABOUT THE PACKET OF GRAVY? I WANT TO MAKE THIS DO NOT HAVE THE MEDIFAST GRAVY, CAN I SUBSTITUTE SOMETHING ELSE, / I AM ON MY THIRD WEEK AND YOUR RECIPES, ARE REALLY DOABLE AND LOOK GOOD.THANK YOU, COS A LITTLE BOREDOM SETS IN WITH THE BASIC PACKETS. ONE THING I FOUND TO HELP IN THE SOUPS AND STEW, IS USE ALITTLE DEHYDRATED GARLIC AND ONION TO PERK UP THE FLAVORS

Anonymous said...

This dish was fantastic!!!!!! My husband slurped it up!!!! (and he can be a very picky eater!!) My husband and I have been on the program for about 8 months and I have have tried a number of Cody Jo's recipe's. This one is definitely another winner!!! Together we have lost around 150 lbs., and it is recipes like this that help us stay on the program!!! I don't have any Corningware baking dishes, so I simply used small aluminum foil loaf pans, 1 3/4 cup capacity. They worked beautifully!!

Chris Hanford said...

I keep counting the lean in this recipe and only come up to 4, but you divide into six dishes. What am I missing. 1 for beef, 2 for the eggs and 1 for the cheese.