Shepherd’s Pie
SOURCE: Spice it up! Number 32

  • Serves 9
  • Preparation Time: 30 minutes
  • Cooking Time: 30 minutes

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Ingredients

Adjust Servings:
3 cups potato, peeled and diced (1/2 inch)
2 cups sweet potato, peeled and diced (1/2 inch)
2 tablespoons vegetable oil
2 tablespoons milk (2% MF)
1 teaspoon garlic powder
1/4 cup parmesan, grated
2 cups frozen corn kernels (To save time, skip step 2 by using canned creamed corn. Compare brands and choose lowest in sodium.)
3/4 cups cream (15% MF)
2 tablespoons vegetable oil
1 cup onion, diced
1 cup carrots, diced
450 g ground chicken
540 ml can lentils, no salt added, rinsed and drained
2 tablespoons chili sauce
1/2 tablespoon reduced sodium soy sauce
1 teaspoon garlic powder
Chopped parsley for garnish

Nutrient Analysis

PER SERVING:

1/9 of recipe


RENAL EXCHANGE:

2 Protein + 2 Starch + 1/2 Vegetable


Calories
325 Kcal
Protein
16 g
Carbohydrates
35 g
Fibre
6 g
Sugars
5 g
Total Fat
14 g
Saturated Fat
4 g
Cholesterol
56 mg
Sodium
308 mg
Potassium
684 mg
Phosphorus
254 mg


Shepherd’s Pie:
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Tip: A good recipe to assemble ahead and bake later. You can freeze unbaked shepherd’s pie for later use.

Ingredients

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Preparation

1
Done

Double boil diced potatoes and sweet potatoes: In a pot, cover dices with cold water. Bring to boil and drain them. Cover them with water again. Bring to boil and cook until tender, about 10 minutes. Drain them. Add oil, milk, garlic powder, and parmesan and mash them.

2
Done

In a small pot, heat 1 cup of the corn and cream. Bring to a boil, reduce heat, and simmer for 2 minutes. Cream the corn with an immersion blender. Add the remaining corn, stir, cook for another 2–3 minutes, and set aside.

3
Done

In a non-stick frying pan, heat vegetable oil over medium-high and sauté onion and carrots for about 10 minutes. Add the ground chicken and cook until done (10 minutes).

4
Done

Add canned lentils, chili and soy sauce, and garlic powder to the pan and cook for another 5 minutes. Set aside.

5
Done

Place the rack in the middle and preheat oven to 375 °F (190 °C).

6
Done

In a 9 × 9" baking dish, layer the ingredients. Chicken and lentils on the bottom, followed by creamed corn. Top with a layer of potato and sweet potato puree. Add black pepper to taste. Bake in the oven for 30 minutes.

7
Done

Garnish with parsley before serving.

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Source: Spice it up! ISSN 1918-302X Spice it up!
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