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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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)
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
- 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.
- 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.
- When potatoes have about 5 minutes left to cook, preheat the oven to 450.
- 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.
- 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.
- Bake in preheated oven for about 10 minutes, or until the potatoes are browned and chicken is reheated. Serve immediately.
(Makes 4 servings)
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.