Turkey Shepherd Pie

Hubby was raised on meat and potatoes.  One of the common meals at his house was ground beef with peas and mashed potatoes on the side covered in copious amounts of ketchup.  Pleasing my husband as we explore healthy foods is something I consider.  Too many ‘food experiments’ in a row and he is running for his mother’s house.  So I came up with this compromise:  a shepherd’s pie loaded with veggies and made with lean meat. We make this with frozen vegetables from our garden, meat from the farm and our own potatoes.

Prep Time: 20 minutes                   Cooking time: 30 minutes         Serves: 4

Ingredients:

  • 1 1b (454g) ground turkey  (or beef)
  • 5 medium potatoes (peel or do not peel)
  • 1 Tbsp butter
  • salt & pepper
  • 1 tsp olive oil
  • 2 ribs celery, chopped
  • 1 med onion, chopped
  • 1 clove garlic, pressed
  • 1 1/3 cup green beans (or peas, carrots, corn)
  • 1 vegetable bouillon cube, dissolved in 1/2 cup boiling water
  • 1 Tbsp Flour

Preheat oven to 350 degrees.

Wash, cut and boil potatoes.  (We use skins as our potatoes are reds and the skins contain great vitamins).  Mash with 1 Tbsp butter add salt a pepper; set aside.

In a skillet (or frying pan), add onion, garlic and celery  and cook 1 minutes in oil. Add ground turkey and cook until browned.  Dissolve 1 bouillon cube (vegetable) into 1/2 cup boiling water and add to skillet.  Add 1 Tbsp flour and cook 3-4 minutes.

Layer 9 inch stoneware or casserole dish in the following order: turkey, green beans (or chosen vegetables) and then mashed potatoes.

Cook in oven for 30mins.

Darling Daughter’s Notes:  This is my favourite meal of all!  No complaints here.

Suggested Nutritional Values (1 portions): 

Turkey:  Calories 395, Protein 32g, Carbohydrates 54g, Dietary Fiber 8g, Sugars 4g, Total Fat 7g, Cholesterol 64mg, Sodium 163mg

Beef:  Calories 446, Protein 25g, Carbohydrates 54g, Dietary Fiber 8g, Sugars 4g, Total Fat 6g, Cholesterol 71mg, Sodium 413mg

Great Mineral Bonuses: 

Turkey: Niacin 945, Vit. C 76% Phosphorus 58%, Copper 44%, Zinc 34% 

Beef: Vitamin B6 87%, Vitamin B12 86%, Vitamin C 76%, Zinc 69%

Diabetes Type 2 Suggestions:   Turkey is the way to go for the bank of protein versus calories and is also a lower sodium option.  When adding vegetables, remember that carrots and corn have more sugars than beans and peas… so go green when you are able to.  This is a comfort food.  Do not feel guilty and enjoy once in a while.

 

 

 

 

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