Turkey shepherd’s pie

Turkey shepherd’s pie

Dietitian’s tip:

Adding more vegetables to this meat dish boosts its volume and nutrients.

Sequence of servings

Serves 6

  1. Diabetes meal conception
  2. DASH food regimen
  3. Coronary heart-wholesome
  4. Wholesome-carb
  5. Gluten-free
  6. High-fiber

Substances

  1. 1 head cauliflower (1 to 1 1/4 pounds)
  2. 1 clove garlic
  3. 1 leek, white finest, destroy up in 4 items
  4. 1 tablespoon olive oil
  5. Freshly ground dusky pepper
  6. 1 tablespoon olive oil
  7. 1 cup diced carrots
  8. 1 cup diced celery
  9. 2 cups diced onion
  10. 1 teaspoon dried thyme
  11. 3 teaspoons sliced garlic
  12. 2 cups cooked chopped turkey breast (about 12 ounces)
  13. 1 cup crimson wine, or salt-free hen broth
  14. 2 teaspoons balsamic vinegar
  15. 8-ounce can tomato sauce without a added salt
  16. 1 teaspoon orange zest
  17. Chives, if desired

Directions

Heat the oven to 350 F.

Damage the cauliflower into little items. In a huge saucepan, steam the cauliflower, garlic and items of leek in water unless entirely delicate — about 20 to half-hour.

Spend a food processor to puree the vegetables unless the feel is worship that of mashed potatoes. Assignment finest a little share at a time.

Ought to you desire a smoother texture, exercise a blender. Form clear to preserve the blender lid on firmly with a dish towel. Add a minute of hot water if the vegetables appear dry. Hurry in margarine and pepper.

In a huge saute pan, warmth the oil over medium warmth. Add the carrots, celery, onions, thyme and garlic. Saute unless then vegetables soften, about 5-6 minutes. Add the turkey and prepare dinner unless browned, about 2-3 minutes. Add the crimson wine and prepare dinner unless the wine is reduced by half. Add the vinegar and tomato sauce. Season with pepper.

Switch the mix to a huge casserole dish. High with the mashed cauliflower. Bake for 20-half-hour, unless the stop of the casserole is golden brown.

Remove from the oven and let leisure for five minutes. High with minced chives and orange zest, whenever you desire, and succor.

Dietary prognosis per serving

Serving dimension: 1 1/4 cups

  • Calories 232
  • Full fleshy 5.5 g
  • Saturated fleshy 1 g
  • Trans fleshy 0 g
  • Monounsaturated fleshy 2 g
  • Cholesterol 43 mg
  • Sodium 635 mg
  • Full carbohydrate 20 g
  • Dietary fiber 5.5 g
  • Added sugars 0 g
  • Protein 20 g
  • Full sugars 8 g
  • Polyunsaturated fleshy 1 g
  • Potassium 848 mg
  • Calcium 81 mg
  • Magnesium 49 mg
  • Diet D 2 IU
  • Iron 3 mg

Created by the cooks at Mayo Clinic’s Dan Abraham Wholesome Living Middle.

Nov. 02, 2024
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