Turkey shepherd's pie
Adding more vegetables to this meat dish adds volume and nutrients.
- 1 head cauliflower (1 to 1 1/4 pounds)
- 1 clove garlic
- 1 leek, white only, split in 4 pieces
- 1 tablespoon soft-tub margarine, nonhydrogenated
- Freshly ground black pepper
- 2 cups cooked chopped turkey breast (about 12 ounces)
- 1 tablespoon olive oil
- 1 cup diced carrots
- 1 cup diced celery
- 2 cups diced onion
- 1 teaspoon dried thyme
- 3 teaspoons sliced garlic
- 8 ounce can tomato sauce (no added salt)
- 1 teaspoon orange zest
- 2 teaspoons balsamic vinegar
- 1 cup red wine (or salt-free chicken broth)
- Chives (optional)
Heat the oven to 350 F.
Break cauliflower into small pieces. In a large saucepan, steam cauliflower, garlic and leeks in water until completely tender, about 20 to 30 minutes. Use a food processor to puree the vegetables until the texture resembles mashed potatoes. Process only a small portion at a time.
If you prefer a smoother texture, use a blender. Be sure to hold the blender lid on firmly with a dish towel. Add a little hot water if vegetables seem dry. Stir in margarine and pepper.
In a large saute pan heat oil over medium heat. Add carrots, celery, onions, thyme and garlic, and saute until vegetables soften, about 5-6 minutes. Add turkey and cook until browned, 2-3 minutes. Add red wine and cook until wine is reduced by half. Add vinegar and tomato sauce. Season with pepper.
Transfer mixture to a large casserole dish. Top with the mashed cauliflower. Bake for 20-30 minutes until top of casserole is golden brown.
Remove from oven and let rest for 5 minutes. Top with minced chives, if you wish, and serve.
Nutritional analysis per serving
Total carbohydrate: 19 g
Cholesterol: 40 mg
Dietary fiber: 5 g
Monounsaturated fat: 3 g
Protein: 19 g
Saturated fat: 1 g
Serving size: About 1 cup
Sodium: 218 mg
Total fat: 6 g
DASH Eating Plan Servings
Fats and oils: 1
Meats, poultry and fish: 2
Diabetes Meal Plan Choices
Meat and meat substitutes: 2
Nonstarchy vegetables: 3
Sweets, desserts and other carbohydrates: 1/2
Mayo Clinic Healthy Weight Pyramid Servings
Protein and dairy: 1
Last Updated Aug 18, 2015