Shepherd’s pie with garlic mash

Always a family favourite, this recipe bumps up the fibre, which is an essential part of a healthy diet that helps lower cholesterol levels, while maintaining the comfort factor of traditional shepherd’s pie.

This recipe has been adapted to include Health Canada’s food safety guidance.

by Emily Richards PH Ec.
300 cal Serves 6
Prep time 0h 20m
Cook time 0h 45m
Total time 1h 5m
Shepherd’s pie in a cast iron skillet with a spoon

Ingredients

Directions

  1. Step 1

    Wash hands with soap and warm water for at least 20 seconds. Wash and dry all surfaces and equipment used for food preparation.
  2. Step 2

    Before chopping, scrub potatoes with a clean vegetable brush under cool running water. Gently rinse garlic cloves, onion, carrot and celery under cool running water before preparing these ingredients.
  3. Step 3

    Cover potatoes and garlic with water in a pot and bring to the boil. Cook for about 15 minutes or until potatoes are very tender. Add beans and return to the boil for 1 minute. Drain well and return to pot. Using a potato masher, add milk and mash potatoes and beans until smooth; set aside and keep warm.
  4. Step 4

    In a large nonstick skillet, heat oil over medium heat and cook onion, carrot and celery for about 5 minutes or until softened. Add turkey, thyme and pepper; cook, stirring for about 4 minutes or until turkey is browned and no longer pink.
  5. Step 5

    Add flour and cook, stirring until flour is absorbed. Add broth, tomato paste, Worcestershire and bay leaves; bring to a boil. Reduce heat and simmer, stirring occasionally for about 8 minutes or until thickened. Remove bay leaves and pour mixture into an 8 cup (2 L) casserole dish. Spoon potato mixture over top to cover evenly.
  6. Step 6

    Bake in a preheated 400 F (200 C) oven for about 20 minutes or until potatoes are lightly golden and filling is bubbling.
  7. Step 7

    Refrigerate all leftovers within 2 hours, or sooner if they are in a warm location.

Tips

  • Put leftovers into multiple shallow containers for a quick lunch the next day.

Nutritional information

Per serving (1 of 6)

Calories
300
Protein
20 g
Sodium
320 mg
Potassium
700 mg
Total fat
11 g
Saturated fat
2.5 g
Cholesterol
60 mg
Carbohydrates
31 g
Fibre
5 g
Sugars
5 g
Added sugars
0 g