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Nutritional Info
  • Servings Per Recipe: 10
  • Amount Per Serving
  • Calories: 114.1
  • Total Fat: 3.5 g
  • Cholesterol: 1.8 mg
  • Sodium: 733.8 mg
  • Total Carbs: 8.0 g
  • Dietary Fiber: 2.0 g
  • Protein: 13.6 g

View full nutritional breakdown of Lean Shepherds Pie calories by ingredient
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Lean Shepherds Pie

Submitted by: DJENSENAK

Introduction

An old favorite turned healthier An old favorite turned healthier
Number of Servings: 10

Ingredients

    Topping:
    10 oz fresh cauliflower florets, steamed and mashed
    2 tbsp fat free sour cream
    2 tbsp fat free cream cheese
    1 tsp salt
    1/4 tsp pepper
    1 egg, beaten or 1/4 cup egg substitute
    4 oz fat free cheddar

    Filling:
    Non-stick cooking spray
    1/2 cup chopped onion
    1 clove garlic, minced
    1.5 lbs lean ground turkey or extra lean ground beef
    1 tbsp dried basil
    1 tbsp dried oregano
    1 tsp ground cumin
    1/2 tsp ground thyme
    1 tsp salt
    1/4 tsp pepper
    10 oz low fat or fat free chicken broth
    2 tbsp corn starch
    1 can peas and carrots
    1/2 cup chopped fresh brocolli
    1 turnip, finely chopped

Directions

Preheat oven to 350.
Steam cauliflower, drain and mash slightly. Add all topping ingredients and mash or whip with electric mixer until fluffy. Set aside.

In large fry pan, coat with cooking spray, add onions and garlic and sautee until tender. Add ground turkey or ground beef and cook until browned. Add all seasonings and prepared vegetables. In seperate bowl or cup, mix corn starch into chicken broth and stir until dissolved. Pour into meat mixture and heat through, stirring until thickened.

Coat square or rectangle baking dish with cooking spray and pour meat mixture into baking dish, spreading evenly over the bottom. Spoon topping onto this, sprinkle with paprika if desired and bake for 45 minutes at 350.

Number of Servings: 10

Recipe submitted by SparkPeople user DJENSENAK.






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Member Ratings For This Recipe

  • Had to use up some potatoes, so topped it the more traditional way, but used your spicing for it and the meat/veggie mix. Did add mushrooms and spinach rather than brocolli, as those are the veggies we had. Heavenly! - 4/7/13

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  • Note to Self: don't steam the cauliflower in broth and then not drain it. Stick to the 10 oz of broth and make sure you cornstarch it! - 3/5/12

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  • Great basic recipe to adapt for a really yummy pie. I make this serve 6, putting it into individual dishes. Used frozen mixed vegetables as opposed to the canned vegetables. It is really good. I'll use it again, and adapt based on what it in my frig or pantry! - 1/9/12

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  • was delicious loved the topping! - 8/18/11

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  • Yummy. Very satisfying. Instead of the 10 portions, I figured out 2.5 portions would be good for a dinner. Will be making again! - 8/9/11

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  • this was excellent! I was amazed that even my picky 6yr old asked for seconds - 10/25/07

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