Super Shepherds Pie
By Rachel Hofing
6 potatoes, washed and cut into thick slices
1 small cauliflower, washed and cut into chunks
*2 Lbs. extra lean ground beef (preferable grass-fed beef from a local farm)
*(1 tbsp. butter and 1 tbsp. olive oil as necessary)
2 small onions, chopped
2 cloves of garlic, minced
1 1/2 cups frozen peas, thawed
1/2 tsp. chili powder
1 - 700 ml jar spaghetti sauce - Classico's Romano and Parmesan is what I use
1/2 cup sour cream
1/2 cup cream or milk (or Greek yogurt or more sour cream – Note by Susan of GetFitFaster.ca)
1 tsp. sea salt or Himalayan salt
Freshly ground black pepper to taste
1 1/2 cups cheddar cheese, shredded
Put the potatoes and cauliflower in a large pot with water and bring to a boil. Cover and cook over medium heat for 20 minutes (or until tender).
While the potatoes and cauliflower are cooking you can start on the bottom layer. Scramble fry the ground beef until it is browned (8 minutes or so). *(see note below) Transfer the beef to a plate and cover to keep warm.
Put the onions in the same frying pan and cook in the butter and olive oil until they are golden and soft. Add the garlic and sauté for a minute longer. Add the beef back into the pan, along with the thawed peas, 1/2 tsp. chili powder and the jar of spaghetti sauce. Cook this for about 8 minutes.
Meanwhile, drain the potatoes and cauliflower and return them to their pot. Add the sour cream, cream or milk, salt and pepper and mash all together.
Spoon the meat mixture into a 9 x 13 baking dish. Sprinkle with the cheese and carefully top with the potato/cauliflower mixture. If desired, you can brush melted butter on top before baking this dish to get a nice golden top.
Bake in a 450 degree oven for 15 minutes. Let it cool for a few minutes and then serve and enjoy!
*The butter and olive oil may not be necessary for sautéing the onions and garlic as there may be enough beef fat in the pan. Use them if there is not enough fat or if you like the extra flavour it provides.
*GetFitFaster.ca Notes: After cooking the beef, rinse it with warm water to remove excess fat if not using extra lean ground beef.