Healthy Shepherd's Pie: 45g Protein, 470 Calories

Healthy Shepherd's Pie: 45g Protein, 470 Calories from CrossFit BC. High-protein shepherd's pie with lean beef, red lentils and a cauliflower potato mash. 45g protein, 470 calories, freezer friendly.

Course:

Main Course

Cuisine:

British

Prep time:

20 min

Cook time:

45 min

Total time:

1 hr 5 min

Servings:

4

Ingredients:

16 items

Per serving:

470 kcal, 45g protein, 42g carbs, 14g fat

What you need: 500 g Extra lean ground beef, 80 g Dried red lentils, 500 g Russet potatoes, peeled and cubed, 400 g Cauliflower florets, 120 g Plain 0% Greek yogurt, 1 medium Onion, finely diced, 2 medium Carrots, diced, 120 g Frozen peas, 2 tbsp Tomato paste, 1 tbsp Worcestershire sauce, 350 ml Beef stock, 3 cloves Garlic, minced.

How it comes together: Boil the potatoes in salted water for 15 minutes. Add the cauliflower for the last 8 minutes, then drain everything very well and let it steam dry in the colander for 2 minutes. While that cooks, heat the olive oil in a wide pan over high heat and brown the beef in two batches, 4 minutes a batch, without stirring much. Set the browned meat aside. Lower the heat to medium, cook the onion, carrot and garlic for 6 minutes, then stir in the tomato paste and thyme and cook for...

This recipe comes from the CFBC Test Kitchen, where our coaches cook the meals we actually recommend to members training five to seven days a week. Every recipe lists real ingredients, real timings, and the protein and calorie numbers we use when we build nutrition plans in Olympic Village.