4 servings 7 Better Balance Bites/Blue Points (5 if using ground poultry breast)
Calories 425 Fat 9.7g Carbs 54.2g Fiber 8.1g Protein 34.2g
Ingredients
Meat Layer
· Cooking spray
· 1/2 cup chopped onion, about 1 small
· 1 lb 96% lean ground beef (OR ground poultry breast for 2 fewer bites/points)
· 2 tsp minced garlic
· 1/2 tsp onion powder
· 1/2 tsp garlic powder
· 1/2 tsp dried parsley
· 1/2 tsp salt
· 1/4 tsp black pepper
· 1 Tbsp all-purpose flour
· 1 Tbsp Worcestershire sauce
· 1/2 cup beef broth
Veggie Layer
· 1 (15 oz.) can whole kernel corn (do NOT drain!)
· 1 1/2 cup frozen mixed peas & carrots, thawed
· 1 tsp dried thyme
· 1/2 tsp salt
· 1/4 tsp black pepper
Potato Layer
· 600g russet potatoes, peeled and cut into 1-inch cubes
· 300g cauliflower, cut into 1-inch pieces
· 1/4 cup light butter (I use I Can’t Believe It’s Not Butter Light)
· 1 tsp salt, divided
· 1/4 tsp black pepper
Instructions
1. Coat an 8” pan or baking dish lightly with cooking spray.
2. Coat a skillet with cooking spray and set it over medium-high heat. Add the onions. Cook 5 minutes, stirring occasionally.
3. Add the ground beef (or ground breast) to the skillet and break it up into small chunks as it cooks, about 6-8 minutes, until the meat is browned, stirring occasionally.
4. Add the minced garlic and cook until fragrant, about 30 seconds, then add the onion and garlic powders, parsley, salt, and pepper. Stir well.
5. Sprinkle the flour over the meat and stir to coat. Add the Worcestershire sauce and broth, stir to combine, and cook until thickened, 1-2 minutes.
6. Spread the meat mixture evenly into the prepared pan.
7. Set an oven shelf about 1/3 of the way from the top of the oven. Preheat the oven to 375°F as you prepare the veggie layer.
8. Add about 1/2 of the can of corn and about 2 Tbsp of the liquid into a mini food processor. Pulse 5 times, scrape down the bowl, and pulse 5 more times, or until it looks like creamed corn. If too firm, add a little more corn liquid.
9. Drain off the remaining liquid from the corn and add the drained corn to a medium bowl, along with the “creamed” corn and remaining ingredients for the veggie layer. Stir well and spread over the meat layer in the pan. Rinse out the food processor.
10. Place the potatoes and cauliflower in a large pot. Cover with cold water by at least an inch. Bring the water to a boil. Reduce to a simmer and add 1/2 tsp of the salt to the cooking water. Cook until potatoes and cauliflower are fork tender, 10-15 minutes.
11. Remove the cauliflower to the rinsed-out mini food processor. The cauliflower should be floating above the potatoes and fairly easy to remove.
12. Drain the potatoes in a colander, then return the potatoes to the hot pot. Let the potatoes rest in the hot pot to evaporate any remaining liquid as you process the cauliflower into a smooth puree.
13. Mash the potatoes into a smooth consistency or use a ricer to ensure a silky texture. Add the cauliflower and other ingredients for the potato layer and stir until no traces of butter remain. Spread evenly over the veggie layer in the pan. If the baking dish looks very full, place it on a rimmed baking sheet so that the filling doesn’t bubble over into your oven.
14. Bake in the top third of the oven, uncovered, for 20-25 minutes. If you’d prefer some browning on your potatoes, broil on high until browned to your liking, keeping a close eye on it, about 5 minutes.
15. Cool 10- 15 minutes before serving.
Note:
· To make the process even easier, you could add the veggie layer ingredients to the meat mixture, but my mother always made it as three layers, so that’s how I roll, too.
· You can start the potatoes and cauliflower when you start the meat but, for clarity, I chose to write each step separately. If you do start this way, preheat your oven as you start your potatoes/cauliflower cooking.
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