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.
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