Healthy, Hearty Shepherd’s Pie

Wed, Feb 3, 2010

Main Courses, Recipes

Shepherd’s pie is a savory and hearty dish that comes originally from England. As a great winter meal, it’s usually made with ground meat, butter, and other goodies that make it filling but not exactly health friendly. Changing it to something healthy is easy and still yummy, and you can do that by just altering a few ingredients.

Serves 5
Time required 60 minutes
Difficulty level 2
Cost of ingredients 8 USD

Ground Turkey Shepherd’s Pie

  • 2 cups (250g) fresh Green Beans, cut in 1 inch pieces
  • 2 medium sized Carrots chopped
  • 1/2 head of Cauliflower, cut in 1 inch pieces
  • 1lb (500g) ground Turkey, extra lean
  • 2 small Onions
  • 3 cloves Garlic
  • 2 medium large Potatoes, cut in 1 inch pieces, leaving skin on.
  • 4 tablespoons (55g) Yogurt, 0% plain
  • 4 tablespoons (55g) Olive oil
  • Italian seasoning (oregano, marjoram, basil, garlic, etc)
  • salt & pepper to taste

Boil the potatoes for about 30 minutes, or until soft enough to mash. Drain and set to the side. Boil the cauliflower for about 20 minutes, or until soft enough to mash. Drain and add them to the potatoes and mash together. Add in yogurt, milk, and 1 tablespoon of olive oil, mixing well. Use some Italian seasoning mix and salt and pepper to taste.

Mince the garlic, slice the onions and add to a pan on medium heat with 2 tablespoons of olive oil in it. Add in the ground turkey, breaking it up and adding Italian seasoning, salt and pepper (go light on salt as the potato/cauliflower will have some too) and allowing it to cook for about 5 minutes. Add in chopped carrots and allow to cook another 5 minutes or until turkey is no longer pink. Add in green beans and turn off the stove.

Spread the turkey and vegetable mixture evenly in the bottom of a casserole dish. Spread the potatoes and cauliflower over the top of the meat to make a crust and use your remaining tablespoon of oil to sprinkle over the top to help it brown on top.

Place it in the oven at 400F(200C) and allow to cook about 25 minutes. If the top isn’t very brown turn on the broiler for 5 minutes longer to make a few more lovely golden spots on top before taking out and allowing to cool about 5 minutes before serving.

This can be served with a green salad or it can be filling enough to have on it’s own!

Serving size 1/5(385g) of pie (Percentages based on a 2,000 calorie diet)
Nutrition Facts (per serving): Cal. 389, Total fat 20g, Sat. Fat 4g, Trans Fat 0g, Monounsaturated Fat 8g, Polyunsaturated Fat 1.4g, Cholesterol 94g, Sodium 321mg, Total Carbohydrates 27g, Dietary Fiber 5g, Sugars 7g, Vit. A 94%, Vit. C 66%, Calcium 12%, Iron 14%

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This post was written by:

Rochelle - who has written 324 posts on Made in Kitchen Blog.

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