Saturday, January 15, 2011

Comfort Food: Sheperd's Pie Recipe

There are tons of recipes out there for Shepherd's pie.  Tonight I made the full calorie version only without salt.

Here's my low cal good for you version

1 lb ground chicken or turkey 
2 tbsp GrapeOla
1 Packet low sodium onion soup mix or one can low sodium onion soup
1 tbsp ground flax seed
1 tbsp unbleached wheat germ
1 lb fresh frozen mixed veggies (no salt added)
Plain instant potatoes prepared according to directions (plain.  no salt, no seasonings, no butter or milk PLAIN)
OR  Enough mashed cauliflower to cover the pie
1-2 cups low fat shredded mild cheddar or Mozzarella or Tofu 'Cheese' Shreds

Now there's three ways you can do this
Preheat your oven to 400 degrees.
Brown your meat in the GrapeOla, add in soup(mix), flax seed, and wheat germ.  Drain.  Spread in bottom of  a DEEP square or rectangle baking dish as this pie tends to run over sometimes, especially if you use the canned Onion Soup instead of dry onion soup mix.  Layer the frozen vegetables on top of the meat mixture.  Cover with mashed potatoes/cauliflower.  Sprinkle cheese over mashed potatoes/cauliflower.

The second way is to just mix the cooked meat and veggies together, pour in DEEP baking dish, then add taters and cheese.

A third way is to not even bother with the taters or cauliflower and just sprinkle the cheese over the vegetables..  I tend to use the potatoes because it adds that extra flavor and texture to the dish that makes it a delicious southern comfort food plus just plain potatoes aren't bad for you, its the stuff you add to them that make them bad.

I've been known to add the wheat germ and ground flax seed into the potatoes too to give them a more interesting texture.

So there you have it.  It's a fairly simple recipe.  Just adjust it according to your tastes.





This is my small oval Pampered Chef Baking Dish.  It holds enough Shepherd's Pie for two adults or one teenaged boy, depending on who you're feeding.

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