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Shepherd's Pie

Makes 12 servings

This is a hearty vegetable casserole topped with a delicious mashed potato crust.

1/2 cup water
2 onions, chopped
1/2 cup Corn Butter or 1 tablespoon non-hydrogenated, dairy-free margarine
1 bell pepper, seeded and diced
2 carrots, sliced
2 celery stalks, sliced
2 1/2 cups mushrooms (about 1/2 pound)
1 15-ounce can crushed or ground tomatoes
1 15-ounce can kidney beans, drained
1/2 teaspoon paprika
1/2 teaspoon black pepper
2 teaspoons reduced-sodium soy sauce
4 russet potatoes, peeled and diced
1 cup fortified unsweetened soy- or rice milk
1/4 teaspoon onion powder
1/4 teaspoon garlic powder
1/2 teaspoon salt
1 1/2 tablespoons rice flour
2 tablespoons potato flour

Heat water in a large pot and add onions. Cook over high heat, stirring occasionally, for 3 minutes.

Add bell pepper, carrots, and celery. Reduce heat slightly and cook 5 minutes, stirring occasionally.

Add mushrooms, then cover and cook 7 minutes, stirring occasionally.

Add tomatoes, beans, paprika, black pepper, and soy sauce. Cover and cook 15 minutes.

In the meantime, steam potatoes until tender when pierced with a fork, about 15 minutes. Transfer to a bowl and mash.

Pour non-dairy milk into a blender and add onion powder, garlic powder, salt, flours, and Corn Butter or margarine. Blend until completely smooth, 1 to 2 minutes, then add to mashed potatoes and mix well.

Preheat oven to 350°F.

Transfer vegetables to a 9"×13" baking dish. Spread mashed potatoes evenly over top. Sprinkle with paprika.

Bake for 25 minutes, until hot and bubbly.

Per serving (1/12 of casserole made with Corn Butter):
127 calories
0.8 g fat
0.1 g saturated fat
5.9% calories from fat
0 mg cholesterol

5.2 g protein
26.1 g carbohydrate
3.8 g sugar
4.4 g fiber

345 mg sodium
63 mg calcium
1.8 mg iron
17 mg vitamin C
921 mcg beta-carotene
0.6 mg vitamin E

Per serving (1/12 of casserole made with margarine)

  • Calories: 130
  • Fat: 1.6 g
  • Saturated Fat: 0.3 g
  • Calories from Fat: 11.1%
  • Cholesterol: 0 mg
  • Protein: 5 g
  • Carbohydrates: 25.5 g
  • Sugar: 3.8 g
  • Fiber: 4.4 g
  • Sodium: 331 mg
  • Calcium: 62 mg
  • Iron: 1.7 mg
  • Vitamin C: 16.9 mg
  • Beta Carotene: 912 mcg
  • Vitamin E: 0.6 mg

Source: Healthy Eating for Life for Women by Kristine Kieswer; recipe by Jennifer Raymond, M.S., R.D.