Recipe: Healthy, Hearty Shepherd’s Pie

A hearty shepherd’s pie is a complete meal all by itself. This lighter version is loaded with eight kinds of vegetables and lean protein, so it’s a nutritious, satisfying dinner. This better-for-you comfort food is perfect for gatherings during the chilly winter months. 

Prep time: approximately 20 minutes
Cook time: approximately 1 hour 15 minutes
Total time: approximately 1 hour 35 minutes
Serves: 8
Serving size: 2 cups

Ingredients

• 1 lb Yukon gold potatoes 
• 1 12-ounce bag frozen riced cauliflower
• ½ cup shredded low fat cheddar cheese
• 2 tablespoons extra light olive oil
• 1 sweet onion
• 1 lb 93% lean ground white meat turkey
• 1 tablespoon Worcestershire sauce
• 1 teaspoon dried thyme
• 3 tablespoons tomato paste
• 8 ounces baby bella mushrooms
• 1 12-ounce bag frozen peas
• 1 cup frozen corn kernels
• 4 carrots
• 2 celery stalks
• 2 ounces low sodium vegetable broth
• 15 oz can no sodium added lentils, drained
• Salt, to taste
• Freshly ground black pepper, to taste

For garnish

• Chopped parsley

Instructions

Wash and prep the veggies. Peel the potatoes. Trim and dice the onion, carrots, and celery. Slice the mushrooms.

Add the potatoes to a medium-sized pot. Cover with a couple inches of water. Cover with a tight-fitting lid and bring to a boil over high heat. Once boiling, reduce to a simmer. When fork tender, remove from heat and drain water, reserving ½ cup. Add cauliflower rice and cheese. Mash well. Add a small amount of reserved potato water, if needed, to slightly thin out the mixture. Add salt and freshly ground pepper to taste and set aside. 

Add oil to a large oven-safe, 12-inch skillet over medium heat. Add the onions and sauté until translucent. Add ground turkey, Worcestershire sauce, thyme, and tomato paste. Cook for about 10 minutes stirring frequently, until turkey is cooked through. Remove from heat and set aside.

In the same skillet, add mushrooms, peas, corn, carrots, celery, and veggie stock. Sauté covered for approximately 5–10 minutes. Add lentils and cover for 3–4 minutes. Add salt and pepper to taste. Check frequently to determine if more stock is needed to prevent sticking, but do not add too much stock. 

Pre-heat oven to 350°F. 

Add ground turkey mix back into the skillet and sauté for another 3 minutes, mixing well. 

Top the turkey and lentil mixture evenly with the mashed potato and cauliflower mixture.

Bake for 5–10 minutes at 350°F. Broil for the last 1–2 minutes to brown the top, watch closely to avoid burning. Remove from oven.

Garnish with freshly chopped parsley. Serve. 

MOBE Kitchen Tip: 

• Combat the grey winter days with a sprinkle of bright fresh herbs. 

Recipe Notes:

• Substitute ground chicken, chicken sausage, or turkey sausage for the ground turkey. You can also double the quantity of lentils and omit the turkey altogether. 
• If you can find it, use frozen roasted corn kernels instead of the frozen corn kernels to add additional flavor and visual interest.

Nutrition facts per serving

Calories: 330 / Total Fat: 10g (13% DV) / Saturated Fat: 3g (15% DV) / Trans Fat: 0g / Cholesterol: 30mg (10% DV) / Sodium: 350mg (15% DV) / Total Carbohydrate: 40g (15% DV) / Dietary Fiber: 10g (36% DV) / Total Sugars: 12g / Added Sugar: 0g (0% DV) / Protein: 24g / Vitamin D: 0mcg (0% DV) / Calcium: 93mg (8% DV) / Iron: 3mg (15% DV) / Potassium: 691mg (15% DV)

Allergen Statement: Contains milk, anchovy (fish).