Low-fat Chicken Shephard's Pie
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 16
Ingredients
Two Whole Wheat Pie Shells, FrozenFor inside the Pie: 1 Chicken Breast, cooked and diced2/3 large Potato, cooked1 large carrot1 stalk celery or 1/4 cup celeriac root2 shallots or 1/2 onion1 clove garlic1/2 cup green peas1 cup reserve cauliflower water3-4 Tbs corn starch1 bouillon cube herbs de provence or other aromaticsalt and pepperFor Topping:1 Head Cauliflower1/3 large potato1 Tbs earth balance buttery spread1 clove garlic1 tsp paprika1 Tbs mustard powder (or strong mustard, like Colmans)
Preheat your oven to 425 D fahrenheit.
Boil cauliflower with salt until soft and drain, reserving about a cup of the water. Chop all veggies. Saute shallots or onion with garlic, celeriac or celery, and carrots until garlic is browned. Add a bouillon cube to the reserved cauliflower water and in a separate container, mix the corn starch with a Tbs or two of cool water before whisking it into the broth. If it doesn't get (almost) gravy-thick, add an eggwhite and whisk vigorously.
In the frozen pie crusts, add half the sauted veggies, half the chicken,half the peas, and 1/3 the potatoes into each. Set aside. In your food processor, add the cauliflower, garlic clove, salt, paprika, mustard powder, the earth balance and the last 1/3 of the potatoes and mix. You may need to add a splash of the broth or milk, but use your judgment. It should be the consistency of mashed potatoes.
Over the veggies and chicken in each pie crust, pour half the broth mix and then spread the cauliflower mix over top to cover.
Bake for 45- 55 minutes or until the crust and topping are slightly browned. Let cool about 10 minutes before digging in. Enjoy!
Number of Servings: 16
Recipe submitted by SparkPeople user VALLOUGH.
Boil cauliflower with salt until soft and drain, reserving about a cup of the water. Chop all veggies. Saute shallots or onion with garlic, celeriac or celery, and carrots until garlic is browned. Add a bouillon cube to the reserved cauliflower water and in a separate container, mix the corn starch with a Tbs or two of cool water before whisking it into the broth. If it doesn't get (almost) gravy-thick, add an eggwhite and whisk vigorously.
In the frozen pie crusts, add half the sauted veggies, half the chicken,half the peas, and 1/3 the potatoes into each. Set aside. In your food processor, add the cauliflower, garlic clove, salt, paprika, mustard powder, the earth balance and the last 1/3 of the potatoes and mix. You may need to add a splash of the broth or milk, but use your judgment. It should be the consistency of mashed potatoes.
Over the veggies and chicken in each pie crust, pour half the broth mix and then spread the cauliflower mix over top to cover.
Bake for 45- 55 minutes or until the crust and topping are slightly browned. Let cool about 10 minutes before digging in. Enjoy!
Number of Servings: 16
Recipe submitted by SparkPeople user VALLOUGH.
Nutritional Info Amount Per Serving
- Calories: 155.2
- Total Fat: 9.1 g
- Cholesterol: 6.0 mg
- Sodium: 131.8 mg
- Total Carbs: 14.7 g
- Dietary Fiber: 3.1 g
- Protein: 5.4 g
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