Shepherd's Pot Pie


This hearty pot pie is packed with lean protein and plenty of flavor.

Looking for a comforting and nutritious meal? This Shepherd's Pot Pie recipe is packed with lean protein, fiber-rich vegetables, and a lighter topping for a healthier twist on a classic. It's a delicious way to nourish your body and enjoy a satisfying dinner.

Yields: 6 servings
Prep time: 25 minutes
Cook time: 45 minutes

Ingredients

For the Filling:

  • 1 tablespoon olive oil
  • 1 large onion, chopped
  • 2 carrots, peeled and diced
  • 2 celery stalks, diced
  • 1 pound lean ground turkey or ground chicken (93% lean or higher)
  • 1 teaspoon dried thyme
  • 1/2 teaspoon dried rosemary
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon salt
  • 1 cup frozen peas
  • 1 cup frozen green beans, cut into 1-inch pieces
  • 1 cup frozen corn
  • 1 cup low-sodium chicken broth
  • 2 tablespoons tomato paste
  • 1 tablespoon Worcestershire sauce (optional, for added flavor)
  • 1 tablespoon cornstarch mixed with 2 tablespoons cold water (slurry)

For the Topping:

  • 2 large sweet potatoes, peeled and cubed
  • 1 large russet potato, peeled and cubed
  • 1/4 cup unsweetened almond milk (or low-fat milk)
  • 2 tablespoons plain Greek yogurt (optional, for creaminess and protein)
  • 1/4 teaspoon garlic powder
  • Pinch of salt and pepper
  • 1 tablespoon olive oil
  • 1/4 cup grated parmesan cheese (optional)

Instructions

  1. Prepare the Sweet Potato Topping: Preheat oven to 400°F (200°C). Place sweet potatoes and russet potato in a large pot and cover with water. Bring to a boil and cook until tender, about 15-20 minutes. Drain well.
  2. Sauté Vegetables: While potatoes are cooking, heat olive oil in a large oven-safe skillet or Dutch oven over medium heat. Add onion, carrots, and celery and cook until softened, about 5-7 minutes.
  3. Brown the Meat: Add ground turkey or chicken to the skillet and cook, breaking it up with a spoon, until browned. Drain off any excess fat.
  4. Add Seasonings and Vegetables: Stir in thyme, rosemary, salt, and pepper. Add frozen peas, green beans, and corn. Cook for 2-3 minutes.
  5. Simmer the Filling: Pour in chicken broth, tomato paste, and Worcestershire sauce (if using). Bring to a simmer. Stir in the cornstarch slurry and cook until the sauce has thickened, about 1-2 minutes.
  6. Mash the Topping: While the filling is simmering, mash the cooked sweet potatoes and russet potato with almond milk, Greek yogurt (if using), garlic powder, salt, and pepper until smooth.
  7. Assemble and Bake: Spread the sweet potato topping evenly over the meat and vegetable filling. Drizzle with olive oil and sprinkle with parmesan cheese (if using).
  8. Bake: Bake in the preheated oven for 20-25 minutes, or until the topping is lightly golden brown and the filling is bubbly.
  9. Cool and Serve: Let cool for a few minutes before serving.

Health Benefits

  • Lean Protein: Using lean ground turkey or chicken provides essential protein for muscle building and repair, without excess saturated fat.
  • Fiber-Rich Vegetables: This recipe is packed with a variety of vegetables, offering a good source of fiber, vitamins, and minerals. Fiber aids in digestion, helps regulate blood sugar, and promotes feelings of fullness.
  • Sweet Potato Topping: Sweet potatoes are a great source of Vitamin A, which is important for vision, immune function, and skin health. They also provide complex carbohydrates for sustained energy.
  • Lower Sodium: Using low-sodium chicken broth helps to control sodium intake, which is important for maintaining healthy blood pressure.
  • Healthy Fats: Olive oil provides healthy monounsaturated fats, which are beneficial for heart health.
  • Greek Yogurt (Optional): Adding Greek yogurt to the topping boosts the protein content and adds a creamy texture with fewer calories than traditional sour cream.

Tips and Variations

  • Make it Vegetarian: Substitute the ground meat with lentils or crumbled tofu for a vegetarian option.  Add a can of drained and rinsed chickpeas for extra protein and fiber.
  • Add More Vegetables: Feel free to add other vegetables like mushrooms, bell peppers, or spinach to the filling.
  • Prepare Ahead: The filling can be made ahead of time and stored in the refrigerator for up to 2 days. Assemble and bake just before serving.
  • Individual Portions: Divide the filling into individual oven-safe ramekins and top with the sweet potato mixture for easy portion control.
  • Gluten-Free: This recipe is naturally gluten-free. Just be sure to check the labels of your Worcestershire sauce (if using) and chicken broth to ensure they are gluten-free.

Enjoy this healthy and delicious Shepherd's Pot Pie as a comforting and nutritious meal.  We hope this recipe inspires you to make healthy choices that support your well-being!

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Disclaimer: This recipe is for informational purposes only and does not constitute medical advice. Consult with your doctor or a registered dietitian before making significant dietary changes, especially if you have underlying health conditions.