A 30/10 Recipe...

Shepherd’s Pie

RECIPE SUMMARY

 

Shepherd's Pie

Makes 4 servings: Each serving counts towards 1 portion of protein, 2 cups of vegetables, 1 tablespoon of oil

 

INGREDIENTS

Filling
 2 tablespoons of Olive Oil
 4 personal servings of Ground beef
 2 cups Carrots
 1 cups Celery
 4 cloves Garlic
 1 cups Mushrooms
 1 tablespoon Onion Powder
 1 jar Walden Farms Tomato Basil Sauce
 Sea Salt to Taste
 Black Pepper to Taste
30/10 Worcestershire Sauce
 2 tablespoons Apple Cider Vinegar
 ¼ cup Tamari
 ¼ teaspoon Ginger, ground
 ¼ teaspoon Dried Mustard
 ½ teaspoon Garlic Powder
 ¼ teaspoon Cinnamon
 ¼ teaspoon Black Pepper
 ½ teaspoon Chili Powder
 ½ teaspoon Onion Powder
Cauliflower Mash
 4 cups Cauliflower, florets (about 3 cups of Mash)
 1 Egg yolk
 1 cup Feta
 2 tablespoons of Olive Oil
 Salt and Pepper to Taste

 

DIRECTIONS

1

Preheat the oven to 375ºF and bring a large pot of water to a boil. In a small bowl combine the ingredients for the 30/10 Worcestershire Sauce and set aside.

2

Place the cauliflower florets in the boiling water and cook until they are fork tender about 15 minutes.

3

While the Cauliflower is cooking, heat a large oven safe pan over medium high and add in 2 tablespoons of oil. Add in the beef and stir regularly while breaking up the beef until cooked through, about 7 minutes. Once the beef is cooked remove it from the pan and set it aside.

4

In the same pan add in the celery, carrots and garlic then sauté until tender (about 2-3 minutes). Add in the mushrooms, cooked beef and onion powder then stir to combine.

5

Pour the in the Walden Farms Tomato Basil Sauce and 2 tablespoons of 30/10 Worcestershire Sauce then stir to combine. Bring the pan to a simmer and allow it to reduce for 10-15 minutes.

6

Once the cauliflower is fork tender remove it from the pot and place it on a sheet pan in the oven for 15 minutes. Remove the cauliflower from the oven and place it in a food processor. Puree until smooth. Pour the cauliflower puree onto a kitchen towel or several paper towels and carefully squeeze out all the water. Place the puree back in the food processor then pulse it together with the egg yolk, feta, olive oil and salt and pepper.

7

Taste the mixture in the pan and adjust seasonings as needed. Scoop the cauliflower mash onto the Shepard’s pie filling and smooth it around the top so the filling is entirely covered. Place the dish in the oven for 15-20 minutes or until the top of the cauliflower is slightly brown.

 

Ingredients

Filling
 2 tablespoons of Olive Oil
 4 personal servings of Ground beef
 2 cups Carrots
 1 cups Celery
 4 cloves Garlic
 1 cups Mushrooms
 1 tablespoon Onion Powder
 1 jar Walden Farms Tomato Basil Sauce
 Sea Salt to Taste
 Black Pepper to Taste
30/10 Worcestershire Sauce
 2 tablespoons Apple Cider Vinegar
 ¼ cup Tamari
 ¼ teaspoon Ginger, ground
 ¼ teaspoon Dried Mustard
 ½ teaspoon Garlic Powder
 ¼ teaspoon Cinnamon
 ¼ teaspoon Black Pepper
 ½ teaspoon Chili Powder
 ½ teaspoon Onion Powder
Cauliflower Mash
 4 cups Cauliflower, florets (about 3 cups of Mash)
 1 Egg yolk
 1 cup Feta
 2 tablespoons of Olive Oil
 Salt and Pepper to Taste

Directions

1

Preheat the oven to 375ºF and bring a large pot of water to a boil. In a small bowl combine the ingredients for the 30/10 Worcestershire Sauce and set aside.

2

Place the cauliflower florets in the boiling water and cook until they are fork tender about 15 minutes.

3

While the Cauliflower is cooking, heat a large oven safe pan over medium high and add in 2 tablespoons of oil. Add in the beef and stir regularly while breaking up the beef until cooked through, about 7 minutes. Once the beef is cooked remove it from the pan and set it aside.

4

In the same pan add in the celery, carrots and garlic then sauté until tender (about 2-3 minutes). Add in the mushrooms, cooked beef and onion powder then stir to combine.

5

Pour the in the Walden Farms Tomato Basil Sauce and 2 tablespoons of 30/10 Worcestershire Sauce then stir to combine. Bring the pan to a simmer and allow it to reduce for 10-15 minutes.

6

Once the cauliflower is fork tender remove it from the pot and place it on a sheet pan in the oven for 15 minutes. Remove the cauliflower from the oven and place it in a food processor. Puree until smooth. Pour the cauliflower puree onto a kitchen towel or several paper towels and carefully squeeze out all the water. Place the puree back in the food processor then pulse it together with the egg yolk, feta, olive oil and salt and pepper.

7

Taste the mixture in the pan and adjust seasonings as needed. Scoop the cauliflower mash onto the Shepard’s pie filling and smooth it around the top so the filling is entirely covered. Place the dish in the oven for 15-20 minutes or until the top of the cauliflower is slightly brown.

Shepherd’s Pie

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