Healthy Holiday Eating Recipe #2: Individual Turkey Shepherd’s Pie
Shepherd’s Pie is a classic comfort food that, with very few “tweaks” (e.g., using lean ground turkey instead of ground beef, not adding salt to the water when boiling the potatoes) can be a heart healthy and waste-line friendly (only 310 calories) change to the usual dinner fare. Below is a recipe that our cook, Lisa, made for our patients for the first time yesterday. Our patients raved about it, so we thought we would share it with all of you!
INDIVIDUAL TURKEY SHEPHERD'S PIE
YIELD: 8 servings SERVING SIZE: One 10-ounce ramekin
- 2 tablespoons olive oil
- 4 cloves garlic, minced
- 2 carrots, finely diced
- 1 large (or 2 small) onion, chopped
- 1 pound lean ground turkey
- 1/4 teaspoon dried thyme
- 4 tablespoons reduced-sodium ketchup
- 2 cups reduced-sodium chicken broth
- 4 teaspoons (equals 1 Tablespoon + 1 teaspoon) corn starch
- 1 cup frozen peas, thawed
- 2 pounds potatoes, cubed
- 1 cup warm 2% milk
- 1 cup (~4 ounces) shredded sharp Cheddar cheese
- 1/8 teaspoon black pepper
- Nonstick cooking spray
- Preheat the oven to 425 degrees F.
- Heat the oil in a medium ovenproof skillet over medium-high heat. Add the garlic, carrots and onions; cook until tender and beginning to brown, about 5 minutes.
- Add the turkey and thyme, and continue to cook, breaking the turkey up with a spoon, until the turkey is cooked through and lightly browned.
- Stir in the ketchup and cook until lightly caramelized.
- Stir the broth and corn starch together in a small bowl until smooth, and then pour into the skillet. Cook until thickened, about 2 minutes.
- Stir in the peas.
MASHED POTATO TOPPING:
- Place the potatoes in a medium pot and cover with cold water. Bring to a boil, lower the heat and simmer until tender when pierced with a knife.
- Drain the potatoes and return to the pot over low heat, stirring the potatoes for a couple of minutes to dry them out. Add the 2% milk and shredded cheese, and mash until smooth. Add pepper.
- Scoop about ½ cup of the turkey mixture into each of the 8 ramekins.
- Swirl about ½ cup of the mashed potatoes over the filling (use a pastry bag with a decorative tip if you want to get fancy!)
- Lightly mist with nonstick cooking spray and bake until the potatoes are lightly browned and the turkey filling is bubbly around the edges, about 10 to 15 minutes.