Swapping the traditional crown of mashed white potatoes for a topping of seasoned cauliflower puree made with Greek yogurt saves a load of calories and carbs—enough to enjoy this English pub dish with a nice pint, if you like.

　　

Ingredients

serves 4

　　Nonstick cooking spray

　　1 medium head cauliflower, cored and cut into large florets (about 4 cups)

　　Salt and freshly ground black pepper

　　1/2 cup Greek yogurt

　　12 ounces lean ground beef

　　1 medium yellow onion, cut into small dice

　　1 1/2 cups frozen mixed vegetables

　　1/2 cup canned diced tomatoes, drained

　　1 cup low-fat, low-sodium chicken broth

　　1 tablespoon cornstarch

　　3 tablespoons chopped fresh chives

　　1/3 cup whole-wheat panko breadcrumbs, such as Ian’s All-Natural

　　

Step 1

Preheat the oven to 450˚F. Line a baking sheet with foil and spray it with cooking spray.

　　

Step 2

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.)

　　

Step 3

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.

　　

Step 4

Heat a large nonstick sauté 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.

　　

Step 5

Reduce the heat under the sauté pan to medium. Add the onion to the pan and sauté 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.

　　

Step 6

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 × 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.

　　

nutrition information

Step 7

Fat: 31g (before), 11.6g (after)

　　

Step 8

Calories: 599 (before), 294 (after)

　　

Step 9

Protein: 24g

　　

Step 10

Carbohydrates: 24g

　　

Step 11

Cholesterol: 63mg

　　

Step 12

Fiber: 5g

　　

Step 13

Sodium: 508mg

　　Now Eat This by Rocco DiSpirito. Copyright © 2010 by Rocco DiSpirito. Published by Random House Publishing Group. All Rights Reserved.Hailed as the "Leading Chef of his Generation" by Gourmet magazine, Rocco DiSpirito received the James Beard Award for his first cookbook, Flavor. He went on to author Rocco's Italian-American (2004), Rocco's Five Minute Flavor (2005), Rocco's Real-Life Recipes (2007), and Rocco Gets Real (2009). DiSpirito also starred in the Food Network series Melting Pot, the NBC hit reality series The Restaurant, and the A&E series Rocco Gets Real.