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.

Diabetic Living Magazine
Source: Diabetic Living Magazine


Ingredient Checklist


Instructions Checklist
  • Preheat oven to 400F.

  • 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 1/2 teaspoon salt in a food processor. Cover and process until smooth; set aside.

  • 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 1/2 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.

  • 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 Facts

222.6 calories; protein 10.1g 20% DV; carbohydrates 30.1g 10% DV; exchange other carbs 2; dietary fiber 6.7g 27% DV; sugars 7.4g; fat 8.7g 13% DV; saturated fat 2.9g 15% DV; cholesterol 10.6mg 4% DV; vitamin a iu 1572IU 31% DV; vitamin c 121.2mg 202% DV; folate 90mcg 23% DV; calcium 110.5mg 11% DV; iron 2.7mg 15% DV; magnesium 47mg 17% DV; potassium 793.8mg 22% DV; sodium 424.9mg 17% DV.