Shepherd’s Pie
Source: Deliciously Healthy Dinners
National Heart, Lung, and Blood Institute
https://healthyeating.nhlbi.nih.gov
| Prep Time | 40 minutes |
| Cook Time | 10 minutes |
| Servings |
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Ingredients
- 1 lb. Russet potatoes (or other white baking potatoes), rinsed, peeled, and cubed into ½-inch to ¾-inch pieces
- 1/4 cup low-fat plain yogurt (or low-fat sour cream)
- 1 cup fat-free milk, hot
- 1/4 teaspoon salt
- 1/4 teaspoon ground black pepper
- 1 tablespoon fresh chives, rinsed, dried, and chopped (or 1 tsp dried)
For filling:
- 4 cups mixed cooked vegetables—such as carrots, celery, onions, bell peppers, mushrooms, or peas (or a 1-lb bag frozen mixed vegetables) (Leftover Friendly)
- 2 cups low-sodium chicken broth
- 1 cup quick-cooking oats
- 1 cup grilled or roasted chicken breast, diced (about 2 small breasts) (Leftover Friendly)
- 1 tablespoon fresh parsley, rinsed, dried, and chopped (or 1 tsp dried)
- 1/4 teaspoon ground black pepper
- Nonstick cooking spray
Ingredients
For filling:
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Instructions
- 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 to 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 ºF.
- 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- by 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 each for individual bowls). Carefully spread potato mixture on top of the chicken and vegetables (about 1 cup each for individual bowls) so they remain in two separate layers.
- Bake in the preheated oven for about 10 minutes, or until the potatoes are browned and chicken is reheated (to a minimum internal temperature of 165 ºF). Serve immediately.
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