May 23, 2014

Sheperd’s Pie


Vegetarian Shepards Pie


2 cups turkey breast – cooked
1 T. olive oil
3 cup cauliflower and Kale mash (see recipe)
1 cup carrots – small dice
1 cup celery – small dice
2 cup onion – small dice
1 tsp. Thyme – dried
3 tsp. garlic – sliced
8 oz. tomato sauce (no added salt)
1 tsp. orange - zest
Freshly ground black pepper
2 tsp. Balsamic vinegar
1 cup red wine

Optional ingredients for maximum excitement
1 oz. Parmesan Reggiano Cheese – freshly grated
Chives, minced

Preparation - Preheat the oven to 350 degrees. Heat oil in a large sauté pan on medium heat. Add carrots, celery, onions, garlic, thyme, and sauté until vegetables soften, about 5-6 minutes. Add turkey and cook until browned, 2-3 minutes. Add red wine and cook until wine reduces by half. Add vinegar and tomato sauce, season with pepper. Transfer the mixture to a large casserole dish. Top with the cauliflower/kale mixture; may spoon or pipe in desired pattern. (May top with fresh grated cheese before baking if including this ingredient.) Place in oven for 20-30 minutes and top of casserole is golden brown. Remove from oven (top with minced chives, if you wish), let rest for 5 minutes. Serve and enjoy.

Technique: Creative combinations of leftovers can create a tasty dish.
Taste: The balsamic and orange adds a nice twist.
Try: Flavorful cheese such as Parmigiano Reggiano or other strong cheeses add a lot of flavor in a small amount.
Tip: Adding more vegetables to a meat dish adds volume and nutrients!

Calories: 238          Protein: 20.0g          Carbohydrates: 17.0g          Total Fat: 7.7g
Saturated Fat: 1.5g          Trans Fat: 0.0g          Cholesterol: 43.2mg
Sodium: 628.2mg          Fiber: 4.4g
Yield: Approx. 6 servings (1 cup serving)
MC Healthy Weight Pyramid serving: 3 vegetable, 1 meat/dairy, ½ fat, ½ sweet

Printable version: Sheperd's Pie

Tags: Eat Well, Fit & Flavorful, Main Entree, Recipe, Recipes

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