Turkey shepherd's pie

Dietician's Tip

Adding more vegetables to this meat dish adds volume and nutrients.

Ingredients

  • 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)

Directions

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.

Serving Information

Serves 6

Nutritional analysis per serving

Calories: 206
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
Sweets: 1/2
Vegetables: 3

Diabetes Meal Plan Choices

Fats: 1
Meat and meat substitutes: 2
Nonstarchy vegetables: 3
Sweets, desserts and other carbohydrates: 1/2

Mayo Clinic Healthy Weight Pyramid Servings

Fats: 1
Protein and dairy: 1
Sweets: 1/2
Vegetables: 3

Last Updated Aug 18, 2015


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