Shepard’s Pie

Look, yet another casserole, when I say I hate casseroles. Am I okay? Yes, yes I am.

 

Ingredients

Meat Filling:

• Spray olive oil
• 100g white onion, diced
• 1 lb. 93/7 ground turkey
• 2 teaspoons dried parsley leaves
• 1 teaspoon dried rosemary leaves
• 1 teaspoon dried thyme leaves
• 1/2 teaspoon salt
• 1/2 teaspoon ground black pepper
• 2 garlic cloves -minced
• 1/4 cup chicken stock
• 85 grams frozen corn kernels
• 85 grams green beans, chopped
• 85 grams carrots, chopped

Potato Topping:

• 1 1/2 lb. baby yellow potatoes
• 1/2 cup flax milk (can sub any plant milk or nonfat milk)
• 1/2 teaspoon salt
• 1/4 teaspoon ground black pepper

Topping:

Fresh herbs

56 gram shredded cheddar cheese

Instructions

Make the filling.

• Add the spray olive oil to a large skillet and place it over medium-high heat for 2 minutes. Add the onions and carrots. Cook 5 minutes, stirring occasionally.
• Add in the garlic and cook another 2 minutes.
• Add the ground turkey to the skillet and break it apart with a wooden spoon. Add the parsley, rosemary, thyme, salt, and and pepper. Stir well. Cook for 6-8 minutes, until the meat is browned, stirring occasionally.
• Add the stock, green beans and frozen corn. Simmer for 5 minutes, stirring occasionally.
• Set the meat mixture aside. Preheat oven to 350 degrees F.

**if you want to disregard macros and make a roux to hold this filling together a bit more, add 2 tbs butter and 2 tbs flour to the pan and cook until brown, constantly wishing. Add this to the turkey and veggies mixture with the milk.**

Make the potato topping.

• Place the potatoes in a large pot. Cover the potatoes with water. Bring the water to a boil. Cook until potatoes are fork tender, 10-12 minutes.
• Drain the potatoes in a colander. Return the potatoes to the hot pot. Let the potatoes rest in the hot pot for 1 minute to evaporate any remaining liquid.
• Add flax milk , salt, and pepper. Mash the potatoes and stir until all the ingredients are mixed together. I like to leave a few chunks. You do you. Also note that I left the skin ON. Thats where a majority of the fiber and nutrients are.

Assemble the casserole.

• Pour the meat mixture into a sprayed 9×9 inch baking dish. Spread it out into an even layer. Spoon the mashed potatoes on top of the meat. Carefully spread into an even layer.
• Top with cheese.
• Bake uncovered for 20 minutes and broil for the last 2 minutes.
• Top with fresh herbs.

  *allow to cool for 10 mins before diving in*

Serves 5

314 grams per serving

342 calories

12.5 grams fat 30 carb 28 protein

 

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