Sunday, January 8, 2012

Phase 1 friendly Shepherd's Pie

I decided to start blogging a bit about what I eat.  I know there are other Poon dieters out there who read my blog (and I post it on Dr. Poon's FB page), and the question I get asked most often is, "What do you eat?"

So here, in some detail, is what I made for dinner yesterday.  My husband loved it:)

Phase 1 friendly Shepherd's Pie:

You will need:

  • 500 grams (1 pound) extra lean ground beef, or chicken, or both (I used both).
  • 1 pkg. each of spinach, mushrooms (or other veggies of your choice...nothing that grows underground though).
  • 1 head of cauliflower.
  • Low sodium taco seasoning 1 pkg.
  • Tabasco to taste (optional).
  • Light Philadelphia Cream Cheese (I like herb and garlic) 1 tbsp.
  • Canola oil 1 tsp.
  • Garlic powder or minced garlic to taste.
  • Half salt and pepper to taste.

Dr. Stephen looked at the nutritional info on this taco seasoning and told me it was fine to use.


  1. Brown ground meat in a skillet, add taco seasoning following direction on the package.  I also add some Tabasco, but I like things spicy.  Once this is cooked, spread into the bottom of a casserole dish.
  2. In the same skillet, saute mushrooms in a bit of canola oil with minced garlic, half salt and pepper to taste.  When the mushrooms are almost cooked, add fresh spinach to the skillet and cover.  
  3. When the spinach has wilted, mix with the mushrooms and use a slotted spoon to remove it from the skillet.  Add it to the casserole dish, layering it over the ground meat.
  4. Cut the cauliflower into flowerettes and put in a large pot to boil.  boil on high for about 15 minutes, until well done.  Remove from heat and drain well in colander.  
  5. Once the cauliflower has completely drained, add 1 tbsp. of light cream cheese, half salt and pepper to taste and mash until smooth with a potato masher.
  6. Add mashed cauliflower to the casserole dish, layering it over the spinach/mushroom mixture. 
  7. Bake at 350 for 30 minutes.
Yum!  This is really easy to make and was quite tasty.  I doubled the recipe and made 2 casseroles and will take it for lunch throughout the week.   Here are some pics of the finished product.  Enjoy:)

Fresh from the oven.

All the layers.
Ready to eat.