Hearty Meatless Shepherd’s Pie
TOTAL TIME: Prep: 50 min. Bake: 30 min.
YIELD: 6 servings.
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
Ingredients
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6 garlic cloves
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1/4 teaspoon olive oil
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1-1/2 pounds potatoes, peeled and cubed
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3 tablespoons vegetable broth
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1/4 teaspoon salt
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1/8 teaspoon pepper
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FILLING:
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1 medium onion, chopped
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1 tablespoon olive oil
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2 garlic cloves, minced
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1 pound sliced baby portobello mushrooms
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8 ounces frozen vegetarian meat crumbles
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2 medium carrots, sliced
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2 celery ribs, chopped
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3/4 cup vegetable broth, divided
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2 tablespoons minced fresh rosemary or 2 teaspoons dried rosemary, crushed
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1 tablespoon reduced-sodium soy sauce
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1/2 teaspoon salt
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1/4 teaspoon pepper
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2 tablespoons all-purpose flour
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1 cup frozen peas
Directions
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1.
Preheat oven to 425°. Place garlic on a double thickness of heavy-duty foil. Drizzle with oil. Wrap foil around garlic. Bake 15-20 minutes. Cool for 10-15 minutes.
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2.
Place potatoes in a Dutch oven and cover with water. Bring to a boil. Reduce heat; cover and cook 10-15 minutes or until tender; drain. Mash potatoes with broth, salt and pepper; squeeze softened garlic into potatoes and mix well.
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3.
In a large nonstick skillet, saute onion in oil until tender. Add garlic; cook 1 minute. Stir in mushrooms, meat crumbles, carrots and celery; cook and stir 5 minutes. Add 1/2 cup broth, rosemary, soy sauce, salt and pepper; cover and cook 10 minutes.
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4.
Combine flour and remaining broth until smooth. Gradually stir into pan. Bring to a boil; cook and stir 1 minute or until thickened. Stir in peas.
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5.
Preheat oven to 350°. Transfer vegetable mixture to an 8-in. square baking dish coated with cooking spray; cover with potato mixture. Bake, uncovered, 30-35 minutes or until heated through.
Nutrition Facts
1-1/2 cups: 223 calories, 5g fat (1g saturated fat), 0 cholesterol, 753mg sodium, 34g carbohydrate (7g sugars, 6g fiber), 13g protein. Diabetic Exchanges: 2 vegetable, 1 starch, 1 lean meat, 1 fat.
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