Recipe: Low-Fat Shepherd’s Pie with Chicken

Whip up this traditional warm, hearty, healthy meal

Recipe: Shepherd's Pie with Chicken

Shepherd’s pie, a layered casserole of mashed potatoes, veggies and chicken, is the perfect way to get your fill of veggies with great taste to boot. Whip up this traditional favorite for a warm, hearty and healthy meal.

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Ingredients

For potatoes:
1 lb Russet potatoes (or red skin potatoes with skin), rinsed, peeled (or keep on for more fiber), and cubed into ½ inch to ¾ inch pieces
¼ cup low-fat plain yogurt (or low-fat sour cream)
1 cup fat-free milk, hot
¼ teaspoon salt
¼ teaspoon ground black pepper
1 tablespoon fresh chives, rinsed, dried, and chopped (or 1 teaspoon dried)

For filling:
4 cups mixed cooked vegetables-such as carrots, celery, onions, bell peppers, mushrooms, or peas (or a 1-lb bag frozen mixed vegetables)
2 cups low-sodium chicken broth
1 cup quick cooking oatmeal
1 cup grilled or roasted chicken breast diced (about 2 small breasts)
1 tablespoon fresh parsley, rinsed, dried, chopped (or 1 tsp dried)
¼ tsp ground black pepper
Nonstick cooking spray

Directions

  1. Place potatoes in a medium saucepan, and add enough cold water to cover by 1 inch. Bring to a boil, and simmer gently until the potatoes can be easily pierced with a fork, about 20-30 minutes.
  2. While the potatoes are cooking, begin to prepare the filling. Combine the vegetables, chicken broth and oats in a medium saucepan. Bring to a boil, and simmer gently until the oatmeal is cooked, about 5-7 minutes. Add chicken, and continue to simmer until heated through. Season with parsley and pepper. Hold warm until potatoes are ready.
  3. When potatoes have about 5 minutes left to cook, preheat the oven to 450.
  4. When the potatoes are done, drain and dry them well, then mash with a potato masher or big fork. Immediately add the yogurt, hot milk, and salt to the potatoes. Stir well until smooth. Season with pepper and chives.
  5. Lightly spray an 8 x 8 inch square baking dish, or four individual 4 inch ceramic bowls, with cooking spray. Place filling in the bottom of prepared dish (about 2 cups for each individual bowl). Carefully spread potato mixture on top of the chicken and vegetables (about 1 cup for individual bowls) so they remain in two separate layers.
  6. Bake in preheated oven for about 10 minutes, or until the potatoes are browned and chicken is reheated. Serve immediately.

Nutrition information

(Makes 4 servings)

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Calories: 336
Total Fat: 4 g
Saturated Fat: 1 g
Protein: 24 g
Carbohydrates: 54 g
Sodium: 302 mg
Sugars: 0 grams
Dietary fiber: 7 g
Cholesterol: 31 mg

Source: Keep the Beat – Heart Healthy Recipes, from the National Heart, Lung, and Blood Institute. This recipe has been slightly modified to meet Go! Foods® criteria.

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