Turkey shepherd’s pie

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Dietitian’s tip:

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

Number of servings

Serves 6

  1. Diabetes meal plan
  2. DASH diet
  3. Heart-healthy
  4. Healthy-carb
  5. Gluten-free
  6. High-fiber

Ingredients

  1. 1 head cauliflower (1 to 1 1/4 pounds)
  2. 1 clove garlic
  3. 1 leek, white only, split in 4 pieces
  4. 1 tablespoon olive oil
  5. Freshly ground black 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 red wine, or salt-free chicken broth
  14. 2 teaspoons balsamic vinegar
  15. 8-ounce can tomato sauce with no added salt
  16. 1 teaspoon orange zest
  17. Chives, if desired

Directions

Heat the oven to 350 F.

Break the cauliflower into small pieces. In a large saucepan, steam the cauliflower, garlic and pieces of leek in water until completely tender — about 20 to 30 minutes.

Use a food processor to puree the vegetables until the texture is like that of mashed potatoes. Process only a small portion at a time.

If you prefer a smoother texture, use a blender. Be sure to hold the blender lid on firmly with a dish towel. Add a little hot water if the vegetables seem dry. Stir in margarine and pepper.

In a large saute pan, heat the oil over medium heat. Add the carrots, celery, onions, thyme and garlic. Saute until then vegetables soften, about 5-6 minutes. Add the turkey and cook until browned, about 2-3 minutes. Add the red wine and cook until the wine is reduced by half. Add the vinegar and tomato sauce. Season with pepper.

Transfer the mixture to a large casserole dish. Top with the mashed cauliflower. Bake for 20-30 minutes, until the top of the casserole is golden brown.

Remove from the oven and let rest for 5 minutes. Top with minced chives and orange zest, if you wish, and serve.

Nutritional analysis per serving

Serving size: 1 1/4 cups

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

Created by the chefs at Mayo Clinic’s Dan Abraham Healthy Living Center.

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