Low-fat Chicken Shephard's Pie
Nutritional Info
- Servings Per Recipe: 16
- 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
View full nutritional breakdown of Low-fat Chicken Shephard's Pie calories by ingredient
Introduction
This is made with a frozen whole wheat pie crust from Whole Foods and topped with pureed cauliflower rather than the traditional mashed potatoes. It's a great recipe if you have left over chicken or potatoes. If you want this to be veggie, simply leave out the chicken and use a mock-chicken bouillon cube. If you don't have potatoes left over it also isn't the end of the world-- the topping is almost completely made of cauliflower and is delicious without. Use your imagination-- a savory pie is a great medium for all manner of leftovers. This recipe is enough to make two pies. I prepared them both at the same time and then froze one for later. To cook the frozen pie, heat oven to only 400 degrees and cook for 30 minutes, then raise the temperature to 425 and cook for an additional 40 minutes, making sure the crust and top does not burn. This is made with a frozen whole wheat pie crust from Whole Foods and topped with pureed cauliflower rather than the traditional mashed potatoes. It's a great recipe if you have left over chicken or potatoes. If you want this to be veggie, simply leave out the chicken and use a mock-chicken bouillon cube. If you don't have potatoes left over it also isn't the end of the world-- the topping is almost completely made of cauliflower and is delicious without. Use your imagination-- a savory pie is a great medium for all manner of leftovers. This recipe is enough to make two pies. I prepared them both at the same time and then froze one for later. To cook the frozen pie, heat oven to only 400 degrees and cook for 30 minutes, then raise the temperature to 425 and cook for an additional 40 minutes, making sure the crust and top does not burn.Number of Servings: 16
Ingredients
-
Two Whole Wheat Pie Shells, Frozen
For inside the Pie:
1 Chicken Breast, cooked and diced
2/3 large Potato, cooked
1 large carrot
1 stalk celery or 1/4 cup celeriac root
2 shallots or 1/2 onion
1 clove garlic
1/2 cup green peas
1 cup reserve cauliflower water
3-4 Tbs corn starch
1 bouillon cube
herbs de provence or other aromatic
salt and pepper
For Topping:
1 Head Cauliflower
1/3 large potato
1 Tbs earth balance buttery spread
1 clove garlic
1 tsp paprika
1 Tbs mustard powder (or strong mustard, like Colmans)
Directions
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.
