Dan's Ground Turkey Shepherd's Pie
Nutritional Info
- Servings Per Recipe: 8
- Amount Per Serving
- Calories: 187.8
- Total Fat: 3.6 g
- Cholesterol: 33.1 mg
- Sodium: 205.3 mg
- Total Carbs: 23.6 g
- Dietary Fiber: 4.0 g
- Protein: 16.2 g
View full nutritional breakdown of Dan's Ground Turkey Shepherd's Pie calories by ingredient
Introduction
A basic shepherd's pie, using vegan butter and almond milk instead of the standard butter and sour cream for the potatoes. I also use home-made chicken broth, made from boiling a chicken carcass, so there is actually even less sodium in it than the recipe indicates. A basic shepherd's pie, using vegan butter and almond milk instead of the standard butter and sour cream for the potatoes. I also use home-made chicken broth, made from boiling a chicken carcass, so there is actually even less sodium in it than the recipe indicates.Number of Servings: 8
Ingredients
-
Filling:
1 pound ground turkey, browned
1/2 medium red onion, chopped
2 large stalks of celery, chopped
1/2 package frozen cut green beans
1/2 package frozen yellow corn
3 tbsp brown rice flour
1 cup chicken broth
Topping:
3 - 4 medium red potatoes
1 tbsp Earth Balance vegan butter
1/3 cup unsweetened almond milk
Tips
Comparing a few other Shepherd's Pie recipes, this seems to have more nutrients, a bit less fat (but more of the healthier fats), and a bit more fiber than most. If you cut the corn, it should drop the carb content without sacrificing other nutrients.
Directions
Preheat oven to 400 degrees F.
Wash and quarter the potatoes and start them boiling. They will take about 10 minutes once the water boils.
Brown the ground turkey. When browned, add the onion and cook for about 2 minutes. Add the rest of the veggies, sprinkle the rice flour over everything, and mix thoroughly. Add the chicken broth and cook on medium heat until thickened (3 - 5 minutes). When done, pour the meat mixture into a medium-sized casserole (flat or deep, as desired).
By this time the potatoes should be cooked enough to mash. Drain most of the water, but leave enough to cover the bottom of the pan (there is plenty of potato flavor and vitamins in the water). Add the vegan butter and mash with a masher, without over-mashing, and then stir in the almond milk with a large spoon.
Use that spoon to dollop the mashed potatoes evenly over the meat mixture. Place in a 400 degree oven and cook for 20 - 25 minutes, until the potatoes start to brown on the edge.
Serving Size: Makes 8 servings, roughly a cup or a bit more each
Number of Servings: 8
Recipe submitted by SparkPeople user DANJODEA.
Wash and quarter the potatoes and start them boiling. They will take about 10 minutes once the water boils.
Brown the ground turkey. When browned, add the onion and cook for about 2 minutes. Add the rest of the veggies, sprinkle the rice flour over everything, and mix thoroughly. Add the chicken broth and cook on medium heat until thickened (3 - 5 minutes). When done, pour the meat mixture into a medium-sized casserole (flat or deep, as desired).
By this time the potatoes should be cooked enough to mash. Drain most of the water, but leave enough to cover the bottom of the pan (there is plenty of potato flavor and vitamins in the water). Add the vegan butter and mash with a masher, without over-mashing, and then stir in the almond milk with a large spoon.
Use that spoon to dollop the mashed potatoes evenly over the meat mixture. Place in a 400 degree oven and cook for 20 - 25 minutes, until the potatoes start to brown on the edge.
Serving Size: Makes 8 servings, roughly a cup or a bit more each
Number of Servings: 8
Recipe submitted by SparkPeople user DANJODEA.