Recipes
- Roasted Red Pepper Spread
- Tortilla Chips Without Hips
- Grilled Tandoori Chicken
- Tomato-Basil Chicken
- Chicken Pot Pie with Cornbread Crust
- Grilled Beef Kebabs with Ginger-Soy Sauce
- Tailgate Chicken Teriyaki
- Grilled Chicken with Tomato-Avocado Salsa
- Toasted Pumpkin Seeds
- Pat Tovo's Mexican Black Bean Sausage Chili's
- Stacie Fortenberry's LOWFAT SPICY THAI CHICKEN
- Mary Diller's Ambrosia My Way
- Allen Susser's Pan-Roasted Red Snapper with Orange and Mango Salsa
- Grilled Chicken and Vegetable Kebabs with Yogurt Dressing
- Norma Redwine's SPAGHETTI SQUASH
- Tom Barr's Stuffed Peppers
- Laura Meyer's Turkey Burger Soup
- Asian Grilled Chicken Breasts
- Classic Light Potato Salad
- Lobster, Mango and Corn Salad in Watermelon and Grapefruit Vinaigrette
- Ancho Turkey Chili with Roasted Corn
- Banana, Yogurt and Granola Parfaits with Strawberry Sauce
- Pan-Seared Salmon with Summer Succotash
- White Bean Minestrone
- Spiced Pumpkin Bread
- Pan-Seared Pork Chops with Caramelized Apples and Onions
- Spinach and Mushroom Lasagna
- Mashed Baked Butternut Squash with Lemon and Mint
- Butternut Squash Soup with Caramelized Onions and Apples
- English Trifle
- Roasted Asparagus Salad
- Baked Tomato, Rice and Bean Casserole
- Roasted Cauliflower - by Jennifer Siembab
- Brussel Sprouts - by Amy B.
- Grilled Shrimp with White Bean Salad
- Apple Stuffed Chicken
- Acorn Squash and Apple Soup
- Monkey Bars
- Moroccan Chicken Stew
- Skinny Roasted Garlic Mashed Potatoes
- Barley, Mushroom and Winter Squash Risotto
- Shepherd's Pie with Vegetables
- Protein Power Balls
- Hearty Pasta and Bean Soup
- Chicken Dijon
- Sun-Dried Tomato Risotto
- Home-Style Meatloaf with Garlic Smashed Potatoes
- Hearty Pasta and Bean Soup
- Wild Salmon with Champagne Vinaigrette and Blood Orange
- Hearty Pasta and Bean Soup
- Broiled Salmon with Tarragon-Citrus Relish
- Roasted Sugar Snap Peas with Shallots
- Cucumber, Mango and Red Onion Salad
- Barbecued Chicken Burgers
- Rainbow Black Bean Salad
- Citrus Freeze
- Spinach and Ricotta Stuffed Manicotti
Shepherd's Pie with Vegetables
Serves: 6
Ingredients
• For the mashed potatoes:
• 3 Idaho potatoes, peeled and halved
• 3 cloves garlic, peeled
• 1/2 cup skim milk
• salt to taste
• freshly ground black pepper
• For the vegetables:
• 2 tablespoons olive oil
• 1 medium onion, chopped
• 1/2 pound mushrooms, sliced
• 2 tablespoons flour
• 3 cups low-sodium vegetable broth
• 1 cup frozen peas
• 1 cup frozen corn
• 1 cup frozen cut carrots
• 1 cup frozen green beans
Cooking Instructions
1. For the potatoes:
2. Place the potatoes and garlic in a saucepan, cover them with water and add a pinch of salt. Bring to a boil and simmer until the potatoes are tender, about 20 minutes. Drain and mash the potatoes and garlic. Stir in the milk and season to taste with salt and pepper.
3. For the vegetables:
4. In a large soup pot, heat the olive oil over medium heat. Add the onion and mushrooms and cook until the vegetables are soft.
5. Stir in the flour and cook for 2 minutes more.
6. Slowly whisk in the vegetable broth. Bring the mixture to a boil, add the frozen vegetables and simmer for 3 minutes. Season the vegetable mixture with salt and pepper.
7. Pour the vegetables into a casserole dish. Spread the mashed potatoes over the vegetable mixture. Place the dish on a cookie sheet and bake for 30 minutes or until the potatoes are lightly browned.
8. Serve hot.
Nutrition Information
Serving Size: 1 piece
Per Serving
Calories 208
Fat 5 g
Protein 7 g
Sodium 102 mg
Carbohydrate 37 g
Fiber 9 g
Saturated fat 1 g
