Shepherd's Pie

Shepherd's Pie

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From: Diabetic Living Magazine

This lower-fat version of the classic hamburger casserole is made with ground turkey, more vegetables, and fewer potatoes than the traditional version.

Ingredients 4 servings

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Original recipe yields 4 servings
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Metric
Nutrition per serving may change if servings are adjusted.
  • 2 medium potatoes (about 10 ounces), peeled and quartered
  • 1 medium parsnip, peeled and cut up
  • ¼ cup plain low-fat yogurt
  • ⅛ teaspoon salt
  • 12 ounces uncooked ground turkey breast or 90-percent or higher lean ground beef
  • ½ cup chopped onion
  • 1 (16 ounce) package frozen mixed vegetables
  • ¼ cup water
  • 1 (14.5 ounce) can no-salt-added stewed tomatoes, undrained (see Tip)
  • ½ (6 ounce) can ( ⅓ cup) no-salt-added tomato paste
  • 1 tablespoon snipped fresh thyme or sage or ¾ teaspoon dried thyme or sage, crushed
  • 1 tablespoon Worcestershire sauce
  • ¼ teaspoon ground black pepper

Preparation

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  1. Preheat the oven to 375°F. In a covered medium saucepan, cook potatoes and parsnip in enough boiling water to cover until tender, about 20 minutes. Drain well. Mash with a potato masher or with an electric mixer on low speed. Gradually add yogurt and salt, mashing or beating to make potato mixture light and fluffy. Cover and keep warm.
  2. Meanwhile, in a large skillet, cook turkey and onion over medium heat until meat is brown. Drain well. Stir mixed vegetables and water into turkey mixture. Bring to boiling; reduce heat. Cover and simmer for 5 to 10 minutes or until vegetables are tender.
  3. Stir in stewed tomatoes with liquid, tomato paste, thyme, Worcestershire sauce, and black pepper. Heat through. Divide turkey mixture among four 12- to 16-ounce individual casseroles or ramekins, or transfer mixture to a 1½-quart casserole. Pipe or drop mashed potato mixture in mounds atop hot turkey mixture.
  4. Bake for 20 to 25 minutes or until potatoes are heated through. Makes 4 servings.
  • Tip: Cut up any large pieces of tomato.

Nutrition information

  • Serving size: 1 serving
  • Per serving: 279 calories; 2 g fat(1 g sat); 7 g fiber; 41 g carbohydrates; 25 g protein; 35 mg cholesterol; 287 mg sodium;
  • Carbohydrate Servings:

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