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Hearty Shepherd's Pie Recipe

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Mushrooms, carrots, celery, peas and potatoes pack this full-flavored meal-maker. In fact, you’ll never even miss the meat. It’s that rich and satisfying! —Kim Hammond, Kingwood, Texas

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Healthy

Diabetic Friendly

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Hearty Shepherd's Pie Recipe

Prep: 50 min. Bake: 30 min.

Yield: 6 Servings

50 30 80

Ingredients

6 garlic cloves
1/4 teaspoon olive oil
1-1/2 pounds medium potatoes, peeled and cubed
3 tablespoons vegetable broth
1/4 teaspoon salt
1/8 teaspoon pepper
FILLING:
1 medium onion, chopped
1 tablespoon olive oil
2 garlic cloves, minced
1 pound sliced baby portobello mushrooms
8 ounces frozen vegetarian meat crumbles
2 medium carrots, sliced
2 celery ribs, chopped
3/4 cup vegetable broth, divided
2 tablespoons minced fresh rosemary or 2 teaspoons dried rosemary, crushed
1 tablespoon reduced-sodium soy sauce
1/2 teaspoon salt
1/4 teaspoon pepper
2 tablespoons all-purpose flour
1 cup frozen peas

Directions

Place garlic on a double thickness of heavy-duty foil. Drizzle with oil. Wrap foil around garlic. Bake at 425° for 15-20 minutes. Cool for 10-15 minutes.
Place potatoes in a Dutch oven and cover with water. Bring to a boil. Reduce heat; cover and cook for 10-15 minutes or until tender; drain. Mash potatoes with broth, salt and pepper; squeeze softened garlic into potatoes and mix well.
In a large nonstick skillet coated with cooking spray, saute onion in oil until tender. Add garlic; cook 1 minute longer. Stir in the mushrooms, meat crumbles, carrots and celery; cook and stir for 5 minutes. Add 1/2 cup broth, rosemary, soy sauce, salt and pepper; cover and cook for 10 minutes.
Combine flour and remaining broth until smooth. Gradually stir into the pan. Bring to a boil; cook and stir for 1 minute or until thickened. Stir in peas.
Transfer vegetable mixture to an 8-in. square baking dish coated with cooking spray; cover with potato mixture. Bake, uncovered, at 350° for 30-35 minutes or until heated through. Yield: 6 servings.

Editor's Note: Vegetarian meat crumbles are a nutritious protein source made from soy. Look for them in the natural foods freezer section.

Nutritional Facts 1-1/2 cups equals 223 calories, 5 g fat (1 g saturated fat), trace cholesterol, 753 mg sodium, 34 g carbohydrate, 6 g fiber, 13 g protein. Diabetic Exchanges: 2 vegetable, 1 starch, 1 lean meat, 1 fat.

Originally published as Hearty Shepherd's Pie in Healthy Cooking February/March 2011, p51

Light-Bodied Red Wine

Enjoy this recipe with a light-bodied red wine such as Pinot Noir.

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Reviews for Hearty Shepherd's Pie (4)

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Hearty Shepherd's Pie

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Reviewed on Apr. 03, 2011 by Virginia T

Intresting dish.To save time,use roasted garlic in a jar.Yukon potatoes worked well(thanks mehalv) and used italian seasoning instead of rosemary.Slice carrots thin or use frozen carrots.I used crimini mushrooms instead of portobello and cornstarch instead of flour,easier to work with!I had to add more then a 1/2 cup of broth as it cooked and after the cornstarch mixture.Topped off the potato mixture with italian bread crumbs/parmesan cheese.Finicky daughter liked it.

Reviewed on Mar. 20, 2011 by mehalv

This recipe was so delicious! I used Yukon Gold potatoes. The rosemary (I used dried) was a tad strong, and I might suggest scaling back on it a tad.

Reviewed on Mar. 13, 2011 by dezzie0807

A little bland. Used ground beef, added red pepper flakes and light butter to potatos. Bought pre cooked and peeled potato and din't grill the garlic to save time. I would use less rosemary next time. Hubby put lots of tobasco on it and liked it.

Reviewed on Mar. 01, 2011 by jmscoker

Slam dunk veggie version of this traditional dish. I omitted mushrooms because my husband doesn't likes them. Takes over an hour to prep and cook, so plan ahead, but worth it.