Turkey Shepherd's Pie

Turkey Shepherd's Pie

Health Rating
Prep Cook Ready in Servings
15 min 45 min 1 h 6

Ingredients


1 tbsp All-purpose white flour
1 medium Carrots (diced)
2 medium head Cauliflower (cut into florets)
1 medium stalk(s) Celery (diced)
1 1/2 cup Chicken broth (stock), low sodium
2 tbsp Extra virgin olive oil (divided)
1/2 cup Frozen green peas (thawed, or fresh)
4 clove(s) Garlic
1/4 cup Greek yogurt, plain, fat-free
454 gm Ground turkey, extra lean
1/4 cup Parmesan cheese, grated
1/4 cup Red wine
1 tsp Rosemary, fresh
1/8 tsp Salt and pepper (to taste)
2 tsp Thyme, fresh (chopped)
1 tbsp Tomato paste, canned
1 tsp Worcestershire sauce
1 medium Yellow onion (diced)

Instructions


1. Preheat oven to 400°F.

2. Cut up cauliflower into medium pieces. Bring a large pot of salted water to a boil. Add the cauliflower and cook for 10 minutes, or until fork tender. Drain cauliflower. Mash cauliflower and astir in minced garlic, olive oil, yogurt and parmesan until smooth. Season with salt and pepper. Set aside.

3. In a medium cast iron pan, add a drizzle of olive oil. Add the onions, carrots and celery, sauté until translucent. Add the turkey, season with salt and pepper and cook until browned and cooked through.

4. Add in the tomato paste and allow to cook for 3 minutes, until rich in colour.

5. Add chicken stock, Worcestershire sauce, thyme, rosemary and peas.

6. Bring to a boil, reduce to a simmer, and cook 10 minutes until thickened. Season with salt and pepper.

7. Top meat mixture with roasted cauliflower puree and place in oven for 10 mins. Turn oven to broiler for the last 2-4mins to crisp and brown top layer.

 

Serve and enjoy!

Nutrition Facts

Per Portion

Calories 252
Calories from fat 71
Calories from saturated fat 17.6
Total Fat 7.9 g
Saturated Fat 2.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.1 g
Monounsaturated Fat 4.1 g
Cholesterol 46 mg
Sodium 394 mg
Potassium 1038 mg
Total Carbohydrate 17.3 g
Dietary Fiber 4.8 g
Sugars 6.6 g
Protein 25.9 g

Dietary servings

Per Portion


Meat 0.8
Meat Alternative 0.1
Milk Alternative 0.1
Vegetables 4.3

Energy sources


Pygal3%386.754249030475891.0578427415434527%444.23155895857474127.752592925800428%404.8329928550252234.9741735632673641%308.55149328241623144.7966985908889827%28%41%AlcoholCarbohydratesFatProtein

Notes:

Turkey

is high in tryptophan which raises serotonin levels, this is known as the "happy" hormone!

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