FOK Shepherd's Pie
Nutritional Info
- Servings Per Recipe: 10
- Amount Per Serving
- Calories: 154.8
- Total Fat: 1.3 g
- Cholesterol: 0.0 mg
- Sodium: 102.0 mg
- Total Carbs: 33.9 g
- Dietary Fiber: 5.8 g
- Protein: 7.0 g
View full nutritional breakdown of FOK Shepherd's Pie calories by ingredient
Introduction
Modified From The Forks Over Knives Plan Modified From The Forks Over Knives PlanNumber of Servings: 10
Ingredients
-
2 medium (2-1/2" dia) Onions, raw
1 package (10 oz) Mixed Vegetables, frozen
1 package (10 oz) Broccoli, frozen
6 tbsp Argo 100% Pure Corn Starch
4 cup Almond Breeze Unsweetened Almond Milk
4 serving Bragg - Premium Nutritional Yeast Seasoning (1Tbsp/5g)
8 serving Potato, Yukon Gold - 1 potato, 5.2 oz (by PIPPAGREY)
2 stalk, large (11"-12" long) Celery, raw
Desired seasonings
Tips
This was really good with a LOT of sage and Italian seasoning. I don't add salt until I'm ready to eat it, in order to keep the sodium low.
Directions
1. Preheat the oven to 350°F.
2. Place the potatoes in a large pot and add water to cover. Bring to a boil over high heat. Reduce the heat to medium, cover the pot, and cook until the potatoes are tender when pierced with the tip of a sharp knife, 12 to 14 minutes. Remove the pot from the heat and drain off all but 2⁄3 cup of the cooking water. Use a masher to mash the potatoes well. Set aside.
3. Cook the onions and celery in a large sauté pan over medium-high heat, stirring occasionally, until the onions are translucent and beginning to brown, 8 to 10 minutes. Add water 1 to 2 tablespoons at a time to keep the vegetables from sticking.
4. Add the mixed veggies and broccoli. Cook until heated through, about 5 minutes.
5. Meanwhile, combine the arrowroot powder with the plant milk in a medium bowl, and whisk until well blended. Add the mixture to the vegetables along with the nutritional yeast, and cook until thickened, about 5 minutes. Season with pepper, sage, Italian seasoning, etc. to taste.
6. Split the vegetable mixture between a 9×13-inch pan and an 8x8-inch pan. Otherwise, it will boil over when baking. Spoon the mashed potatoes evenly over the top.
7. Bake until bubbly and lightly browned, about 1 hour. Sprinkle with the chopped chives, if desired, and serve hot.
Serving Size: 10 Large Servings
Number of Servings: 10
Recipe submitted by SparkPeople user FORGETFUL76.
2. Place the potatoes in a large pot and add water to cover. Bring to a boil over high heat. Reduce the heat to medium, cover the pot, and cook until the potatoes are tender when pierced with the tip of a sharp knife, 12 to 14 minutes. Remove the pot from the heat and drain off all but 2⁄3 cup of the cooking water. Use a masher to mash the potatoes well. Set aside.
3. Cook the onions and celery in a large sauté pan over medium-high heat, stirring occasionally, until the onions are translucent and beginning to brown, 8 to 10 minutes. Add water 1 to 2 tablespoons at a time to keep the vegetables from sticking.
4. Add the mixed veggies and broccoli. Cook until heated through, about 5 minutes.
5. Meanwhile, combine the arrowroot powder with the plant milk in a medium bowl, and whisk until well blended. Add the mixture to the vegetables along with the nutritional yeast, and cook until thickened, about 5 minutes. Season with pepper, sage, Italian seasoning, etc. to taste.
6. Split the vegetable mixture between a 9×13-inch pan and an 8x8-inch pan. Otherwise, it will boil over when baking. Spoon the mashed potatoes evenly over the top.
7. Bake until bubbly and lightly browned, about 1 hour. Sprinkle with the chopped chives, if desired, and serve hot.
Serving Size: 10 Large Servings
Number of Servings: 10
Recipe submitted by SparkPeople user FORGETFUL76.