Healthy Shepherd's Pie

Healthy Shepherd's Pie

An all-time family favourite, Shepherd's Pie is always a favourite on the dinner table.

Loaded with healthy ingredients, the kids will never know just how healthy this Shepherd's Pie recipe is. 

This recipe is from the Zing Wellbeing Family friendly recipes and meal plan.

And at Zing Wellbeing we love to show you how to make healthy versions of super popular recipes - just like this shepherds pie recipe.

Healthy Shepherd's Pie 

Serves: 6

Preparation time: 20 minutes

Cooking time: 55 minutes

Ingredients:

For the meat filling:

  • 1 tbsp olive oil
  • 1 medium onion, finely chopped
  • 2 cloves garlic, minced
  • 2 medium carrots, diced
  • 2 celery stalks, diced
  • 450g (1lb) lean ground turkey breast (or chicken breast)
  • 1 tbsp tomato paste
  • 1 tbsp Worcestershire sauce
  • 1 tsp fresh thyme 
  • 1 tsp fresh rosemary, chopped 
  • 1 cup low-sodium chicken broth
  • 1 cup frozen peas
  • 1 cup mushrooms, sliced
  • Salt and pepper, to taste

For the mashed potato topping:

  • 450g (1lb) potatoes, peeled and chopped
  • 450g (1lb) sweet potatoes, peeled and chopped
  • 2 tbsp Greek yogurt
  • 1 tbsp butter (optional)
  • 2 tbsp Parmesan cheese, grated
  • Salt and pepper, to taste

Method:

  1. Place the potatoes and sweet potatoes in a large pot and cover them with cold water. Add a pinch of salt. Bring to a boil, then reduce heat and simmer until the potatoes are tender, about 15-20 minutes.
  2. Drain the potatoes and return them to the pot. Add the Greek yogurt, butter (if using), and Parmesan cheese. Mash until smooth and creamy. Season with salt and pepper to taste. Set aside.
  3. Preheat your oven to 200°C (400°F).
  4. In a large skillet, heat the olive oil over medium heat. Add the chopped onion, garlic, carrots, celery, and mushrooms. Sauté for 7-8 minutes, until the vegetables are softened.
  5. Add the ground turkey (or chicken) to the skillet. Cook until browned, breaking up the meat with a spoon as it cooks.
  6. Stir in the tomato paste, Worcestershire sauce, thyme, and rosemary. Cook for another 2 minutes.
  7. Pour in the chicken broth, bring to a simmer, and let it cook for 10 minutes, until the sauce has thickened slightly.
  8. Stir in the frozen peas and cook for another 2-3 minutes. Season with salt and pepper to taste.
  9. Transfer the meat filling to a 23x33 cm (9x13-inch) baking dish, spreading it out evenly.
  10. Spoon the mashed potato mixture over the meat filling, spreading it out to cover the filling completely. 
  11. Place the dish in the preheated oven and bake for 20-25 minutes, until the top is golden and the filling is bubbling.
  12. If you want an extra-crispy top, place the dish under the broiler for an additional 2-3 minutes.

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Nutritional information per serving:

  • Calories: 398
  • Protein: 27g
  • Fat: 14g
  • Carbohydrates: 42.3g
  • Fiber: 6.3g

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