Veggie Makeover: Hungry Girl's Squash Shepherd's Pie
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 224.1
- Total Fat: 3.6 g
- Cholesterol: 8.5 mg
- Sodium: 102.1 mg
- Total Carbs: 35.5 g
- Dietary Fiber: 10.3 g
- Protein: 13.9 g
View full nutritional breakdown of Veggie Makeover: Hungry Girl's Squash Shepherd's Pie calories by ingredient
Introduction
This is definitely a BUDGET FRIENDLY recipe. It feeds 4 people for about $2 per diner! Not bad eh?I like to only eat meat a couple of days per week. I had already planned on two meals with meat as the centerpiece, but also really wanted to make a nice, warm, comforting casserole for dinner!
This recipe uses Texturized Vegetable Protein, which you can find in bulk at any health food store and even Hannaford's! I use it instead of pre-fab meatless grounds because it's MUCH cheaper and has waaaaay less sodium. This is definitely a BUDGET FRIENDLY recipe. It feeds 4 people for about $2 per diner! Not bad eh?
I like to only eat meat a couple of days per week. I had already planned on two meals with meat as the centerpiece, but also really wanted to make a nice, warm, comforting casserole for dinner!
This recipe uses Texturized Vegetable Protein, which you can find in bulk at any health food store and even Hannaford's! I use it instead of pre-fab meatless grounds because it's MUCH cheaper and has waaaaay less sodium.
Number of Servings: 4
Ingredients
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1 butternut squash, 1.5-2 lbs
3/4 cup of Texturized Vegetable Protein
2 1/2 cups of frozen mixed vegetables
1/3 cup canned mushrooms (sounds weird, but their texture is PERFECT for this!!)
1/3 cup milk, divided (1% used in nutrition info)
1 tbsp butter
1 tbsp flour
2 bouillon cubes, whatever flavor you want, dissolved in 2 cups of water, divided. (You can use 2 cups of broth too, but I just had bouillon on hand)
Salt, pepper, garlic powder, paprika all to taste
Directions
1.) Prep your squash one of two ways:
~Cut the whole squash in half lengthwise, scoop out the seeds, and roast the halves in a 350 F oven for 40 minutes OR
~Cube your squash (or buy pre-cubed) and steam it for 12-15 minutes or until soft.
2.) While the squash is cooking, soak the Veg Protein in 1 cup of bouillon water . This is what makes the TVP actually taste good in the casserole!
3.) Melt the tbsp of butter in a small saucepan over medium heat. When it's foaming, whisk in the tablespoon of flour. Stir to make a thick, blonde-colored paste. No white should be showing! Pour in half the milk and whisk some more.
4.) When the flour and milk is good and mixed, pour in the remaining cup of bouillon water/broth and slowly bring to a boil. Once it reaches a boil, turn off the heat. Now you have gravy -- cool!!
5.) Drain any remaining liquid from the TVP. Combine the TVP and mushrooms, and spread over the bottom of a casserole dish. Sprinke garlic powder over the top.
6.) Evenly pour the gravy over the TVP and mushrooms. Spread the mixed veggies over this layer and set dish aside.
7.) If you roasted the squash, scoop all of the flesh into a bowl. If you steamed it, then put the cubes in a bowl. Add the remaining milk, salt, pepper and paprika, and mash just like you would potatoes.
8.) Layer your mashed squash over the vegetables, and bake in a 400 F oven for 20-25 minutes.
Serving size: 1/4 of the whole shebang!! Can you believe it???
Number of Servings: 4
Recipe submitted by SparkPeople user BTVMADS.
~Cut the whole squash in half lengthwise, scoop out the seeds, and roast the halves in a 350 F oven for 40 minutes OR
~Cube your squash (or buy pre-cubed) and steam it for 12-15 minutes or until soft.
2.) While the squash is cooking, soak the Veg Protein in 1 cup of bouillon water . This is what makes the TVP actually taste good in the casserole!
3.) Melt the tbsp of butter in a small saucepan over medium heat. When it's foaming, whisk in the tablespoon of flour. Stir to make a thick, blonde-colored paste. No white should be showing! Pour in half the milk and whisk some more.
4.) When the flour and milk is good and mixed, pour in the remaining cup of bouillon water/broth and slowly bring to a boil. Once it reaches a boil, turn off the heat. Now you have gravy -- cool!!
5.) Drain any remaining liquid from the TVP. Combine the TVP and mushrooms, and spread over the bottom of a casserole dish. Sprinke garlic powder over the top.
6.) Evenly pour the gravy over the TVP and mushrooms. Spread the mixed veggies over this layer and set dish aside.
7.) If you roasted the squash, scoop all of the flesh into a bowl. If you steamed it, then put the cubes in a bowl. Add the remaining milk, salt, pepper and paprika, and mash just like you would potatoes.
8.) Layer your mashed squash over the vegetables, and bake in a 400 F oven for 20-25 minutes.
Serving size: 1/4 of the whole shebang!! Can you believe it???
Number of Servings: 4
Recipe submitted by SparkPeople user BTVMADS.
Member Ratings For This Recipe
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MEB898
