Shepherd's Pie with Joanna Katsikas
Joanna’s company, North Star Achievement Center, is dedicated to empowering adults with intellectual and developmental disabilities to live their best, most independent lives as active members of their communities. This recipe is part of her “Look and Cook” collection from an upcoming book she is currently working on to get published.
Nearly all of the recipes are designed for microwave use, prepared as single servings, and thoughtfully created to limit carbohydrates and sugar. This approach is especially important, as many individuals with disabilities manage diabetes or pre-diabetes. Each recipe is intended to be simple, healthy, and accessible, supporting independence in the kitchen while promoting wellness.
Ingredients:
1 lb ground beef
1 medium onion chopped finely
1 cauliflower
1/2 cup peas and carrots
2 tbsp Worcestershire sauce
1 tbsp butter
1/2 cup milk
2 tsp each salt and pepper
1 tsp nutmeg
3 tsp garlic powder
Cooking Instructions:
1. Cut the cauliflower into florets. Put in microwave safe dish with water and cover.
2. Cook cauliflower in microwave for 8 minutes. Be careful taking cauliflower out of microwave! It will be hot!
3. Drain the cauliflower and mash it.
4. Heat the milk and butter for 40 seconds. Add it to your cauliflower mash.
5. Add 1 tsp of salt, pepper, garlic powder. Add it to your cauliflower mash.
6. Brown ground beef.
7. While cooking beef, add onions, peas & carrots, Worcestershire sauce, and the remaining salt, pepper, garlic powder, and nutmeg.
8. In a large, oven-proof container, layer meat mixture and cauliflower mash.
9. Cook covered in the microwave for 16-18 minutes OR bake in a preheated oven at 400 degrees for 30 minutes until the top is golden brown.