Shepherds Pie with Beef - nonstick cooking spray

Method

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