Turkey and Cauliflower Shepherd's Pie Recipe With Nutrition Data and Calorie Count

Turkey and Cauliflower Shepherd's Pie

A shepherd's pie with peas, a white top and a meaty bottom, that's where the similarities end.

Yields:

4 servings

Meal Type:

Main Dish

Rating:

Ingredients

  • 1 package cauliflower
  • 1 lb ground turkey
  • 1 cup diced baby portobello mushrooms
  • 1 cup chopped onion
  • 1 cup peas
  • 1/4 cup sour cream
  • 1 tsp salt
  • 2 tsps pepper
  • 1/2 tsp powdered ginger
  • 3 tbsps chopped parsley
  • 1 tsp olive oil

Directions

  • Pre-heat oven to 350 °F (175 °C).
  • Steam or microwave the cauliflower until it is mushy.
  • Using a blender, blend the cauliflower with a bit of salt, pepper. Add the sour cream one tablespoon at a time until the texture resembles mashed potatoes. Set aside.
  • Heat a sauté pan. When hot, add one teaspoon of olive oil. Toss in the onions and mushrooms. Add salt, pepper, garlic, and ginger to taste, actually go a little overboard with everything. Toss a few times, cover, and reduce heat to low. Stirring every now and again, cook until onions are translucent.
  • Raise to medium-high heat and add the ground turkey. At this point, you will be happy that you went a little over the top with the spices, as you will not be able to adjust the seasoning with all that raw turkey meat abounding. Cook until most of the pink is gone.
  • Into a deep 8" baking dish, dump the turkey sauté and spread out evenly. On top of the turkey, layer the peas. On top of the peas, spread on the mashed cauliflower making sure that it is complete covering everything.
  • Cover with foil and cook at 375 °F (190 °C). After 30 minutes, remove the foil and place under the broiler for another few minutes to brown the cauliflower.
  • Remove from the oven and let sit for 10 minutes. Note: add the salt, pepper and seasoning to taste, don't be literal with the amounts listed.

Nutrition Facts

Serving Size 1 serving

Daily Values

Calories
Amount Per Serving 283
% Daily Value*
  • Total Fat
    Amount Per Serving 13.99g
    % Daily Value 18%
    • Saturated Fat
      Amount Per Serving 4.671g
    • Trans Fat
      Amount Per Serving 0.31g
    • Polyunsaturated Fat
      Amount Per Serving 2.717g
    • Monounsaturated Fat
      Amount Per Serving 5.264g
  • Cholesterol
    Amount Per Serving 96mg
    % Daily Value 32%
  • Sodium
    Amount Per Serving 718mg
    % Daily Value 31%
  • Total Carbohydrate
    Amount Per Serving 15.34g
    % Daily Value 6%
    • Dietary Fiber
      Amount Per Serving 4.8g
      % Daily Value 17%
    • Total Sugars
      Amount Per Serving 5.79g
      Includes -g Added Sugars
  • Protein
    Amount Per Serving 24.77g

Nutrients Declaration Requirement

  • Vitamin A
    Amount Per Serving 6mcg
    % Daily Value 1%
  • Vitamin C
    Amount Per Serving 62mg
    % Daily Value 69%
  • Vitamin D
    Amount Per Serving -mcg
    % Daily Value -%
  • Calcium
    Amount Per Serving 6mg
    % Daily Value 0%
  • Iron
    Amount Per Serving 17mg
    % Daily Value 94%
  • Potassium
    Amount Per Serving 704mg
    % Daily Value 15%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutritional advice.

Nutrition summary:

  • Calories 283 KCal
  • Fat 13.99 g
  • Carbs 15.34 g
  • Protein 24.77 g

There are 283 calories in 1 serving of Turkey and Cauliflower Shepherd's Pie.

How long would it take to burn off 283 KCal?

Basketball

28 minutes

Cycling (10 MPH)

39 minutes

Jogging

23 minutes

Running

19 minutes

Swimming (crawl, moderate pace)

27 minutes

Walking

33 minutes

Weight Training

33 minutes

Values estimated based on person weighing 160 lbs.

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