Tofu Shepherd's Pie

Tofu Shepherd's Pie

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From: Diabetic Living Magazine

This vegetarian makeover of Shepherd's Pie may be missing the meat, but it's not missing the protein, thanks to the sneaky but undetectable addition of tofu. Our version has an abundance of vegetables and the mashed potato topping blended with tofu is delicious and lighter-feeling than the original.

Ingredients 6 servings

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Original recipe yields 6 servings
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  • 1 pound russet potatoes, peeled and cut into chunks
  • 1 (12 ounce) package soft silken-style tofu
  • 3 tablespoons low-fat milk
  • 2 tablespoons butter
  • 1 teaspoon kosher salt, divided
  • 1 tablespoon olive oil
  • 8 ounces mushrooms, coarsely chopped
  • 1 large onion, chopped (1 cup)
  • 1 red bell pepper, chopped ( ¾ cup)
  • 2 cloves garlic, minced
  • 1 (14.5 ounce) can no-salt-added diced tomatoes, drained
  • 2 tablespoons curry powder
  • ¼ teaspoon ground pepper
  • 1½ cups reduced-sodium chicken broth or low-sodium vegetable broth
  • 2 tablespoons cornstarch
  • 2 tablespoons cold water
  • 6 cups small broccoli florets, steamed
  • Paprika

Preparation

  • Prep

  • Ready In

  1. Preheat oven to 400F.
  2. Cook potatoes, covered, in a large saucepan in enough boiling water to cover for 12 to 15 minutes or until tender; drain. Place the potatoes, tofu, milk, butter, and ½ teaspoon salt in a food processor. Cover and process until smooth; set aside.
  3. Heat oil in a large skillet over medium-high heat. Add mushrooms, onion, bell pepper, and garlic; cook until just softened and moisture has evaporated. Add tomatoes, curry powder, the remaining ½ teaspoon salt, and the ground pepper. Stir to combine. Add chicken broth and bring to a boil. Combine cornstarch and the water in a small bowl. Add to the vegetable mixture. Cook and stir until thick. Cook 1 minute more. Remove from heat and set aside.
  4. Divide the vegetable mixture between six 12- to 16-ounce ramekins. Top with broccoli. Spread the mashed potato mixture evenly over the vegetables. Sprinkle each serving with paprika. Bake about 15 minutes or until heated through.

Nutrition information

  • Serving size: 1 ramekin
  • Per serving: 223 calories; 9 g fat(3 g sat); 7 g fiber; 30 g carbohydrates; 10 g protein; 90 mcg folate; 11 mg cholesterol; 7 g sugars; 1,572 IU vitamin A; 121 mg vitamin C; 110 mg calcium; 3 mg iron; 425 mg sodium; 794 mg potassium
  • Nutrition Bonus: Vitamin C (202% daily value), Vitamin A (31% dv), Folate (22% dv)
  • Carbohydrate Servings: 2
  • Exchanges: 3 vegetable, 1½ fat, 1 starch

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