Shepherds Pie with Beef

Directions

1. 1
   Preheat the oven to 450 F. Line a baking sheet with foil and spray it with cooking spray.
2. 2
   Lay the cauliflower on the prepared baking sheet and season it with salt and pepper to taste.
3. 3
   Top with another sheet of foil; roll up the edges to form a tightly sealed package.
4. 4
   Roast the cauliflower for 20 minutes.
5. 5
   Remove the top layer of foil, being careful of the steam.
6. 6
   Continue to roast the cauliflower until it is tender and beginning to brown, about 10 minutes.
7. 7
   (Leave the oven on.)
8. 8
   In the bowl of a food processor, combine the cauliflower and the yogurt.
9. 9
   Puree until smooth, about 2 minutes.
10. 10
    Season with salt and pepper to taste, if desired.
11. 11
    Cover to keep warm.
12. 12
    Heat a large nonstick saute pan over medium-high heat.
13. 13
    When the pan is hot, add the ground beef; season it with salt and pepper to taste.
14. 14
    Cook the meat, breaking it up with a wooden spoon, until it is just cooked through, about 4 minutes.
15. 15
    Drain the beef in a strainer; set it aside.
16. 16
    Reduce the heat under the saute pan to medium.
17. 17
    Add the onion to the pan and saute until nearly tender, about 6 minutes.
18. 18
    Add the frozen vegetables and the tomatoes.
19. 19
    In a small bowl, whisk the chicken broth into the cornstarch.
20. 20
    Add the cornstarch mixture to the vegetables; raise the heat to high.
21. 21
    Bring the mixture to a simmer, stirring constantly.
22. 22
    Then reduce the heat to medium and simmer until the sauce has thickened, about 2 minutes.
23. 23
    Add the cooked beef and the chives to the vegetable mixture.
24. 24
    Season with salt and pepper to taste, if desired.
25. 25
    Spread the beef mixture in an 8 x 8-inch glass baking dish.
26. 26
    Spread the warm cauliflower puree over the beef mixture, and sprinkle it with the panko.
27. 27
    Bake until the pie is hot throughout, about 8 minutes.
28. 28
    Fat: 31g (before), 11.6g (after)
29. 29
    Calories: 599 (before), 294 (after)
30. 30
    Protein: 24g
31. 31
    Carbohydrates: 24g
32. 32
    Cholesterol: 63mg
33. 33
    Fiber: 5g
34. 34
    Sodium: 508mg