Recipes ofanjee barber

Registered dietitian · 1052776

Let food be thy medicine

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vegetarian shepherd’s pie

Thursday, October 03, 2019
pie_chart
Portions
8
Ingredients
or1 tablespoon of oil, olive, salad or cooking (14 g)
or3 shallots, minced (or some onions and garlic)
or16 ounces fresh mushrooms, sliced
or6 carrots, peeled and chopped (about 2 cups)
or2 tablespoons tomato paste
or2 tablespoons flour
or1/2 cup red wine
or1–2 cups veggie broth
or1 tsp of salt, table (6 g) and fresh herbs to taste (I used 1 sprig of rosemary, thyme, and a bay leaf)
or2 cups frozen peas
orFor the mashed potatoes:
or6 Yukon gold potatoes (about 2 pounds)
or1/2 cup of yogurt, Greek, nonfat, plain (114 g)
or1/4 cup of butter, salted (57 g)
or1 tsp of salt, table (6 g)
Preparation
1.
INSTRUCTIONS Make the mashed potatoes: Peel the potatoes. Boil them until fork tender (you want them to mash easily). Drain, mash, and mix in yogurt and butter. Season to taste. (You can also use the Instant Pot method which is quick and easy! That’s what I do.) Make the veggies: In a large oven-safe pot, heat the oil over medium heat. Add shallots and sauté until fragrant. Add mushrooms, carrots, and whole herbs (you will pull the herbs out later). Sauté until carrots are softened. Make the gravy: Add tomato paste and flour to the pot and stir. Pour in the red wine (sizzzzle) and scrape all the browned bits off the bottom of the pan. Let the wine cook out for a minute or two. Slowly add the broth, stirring it in until a gravy starts to form. Season with salt. Simmer over low heat to get it thickened even further. Bake: Remove the herbs. Stir in the peas, spread the mashed potatoes on top (brush with butter to be extra awesome), and bake for 15 minutes at 350. I finished mine on the broil setting for a few minutes to get it nice and brown on top. NOTES Gluten Free Variation: Skip the flour and stir in about 3/4 cup mashed potatoes to the veggies and liquid to make a “gravy.” Easy. Tasty. Vegan Version: Use olive oil in place of butter and non-dairy milk in place of the yogurt. Meat Version: Add browned ground meat to the gravy mixture. Yummy! Pro Texture Tip: I chopped up half of my mushrooms so there would be a better texture variety in the filling. If you don’t want to use red wine, just sub a little more liquid. No problem.
Nutritional information
Per 100 gPer portion (408 g)% DRI
Energy69 kcal280 kcal14 %
Fat2 g8 g13 %
Fatty acids, total saturated1 g4 g20 %
Cholesterol4 mg16 mg5 %
Sodium215 mg878 mg37 %
Carbohydrate10 g42 g14 %
Sugars2 g7 gremove
Fiber2 g7 g28 %
Protein2 g9 gremove