by Ambria Pfarr, Dietetic Intern [University of Minnesota – The Emily Program]
To cope with the wintery months ahead, many Minnesotans prepare their favorite “hot dish.” A longtime favorite in my home is Shepherd’s Pie. This tasty classic passed down from my grandma brings warmth and a smile to my face, even on the coldest of days.
This dish is packed with protein, which is essential for building and repairing tissues. Protein is part of every cell, tissue and organ in the body!
Turkey Shepherd’s Pie
(Serves: 5–6)
Ingredients:
- 4 large russet potatoes, peeled and chopped
- 1 tbsp. butter
- 1 lb. extra lean ground turkey
- 1 small onion, diced
- 2 carrots, peeled and diced
- 1 12-oz. can of corn
- 1 cup peas, frozen
- 1 12-oz. can of cream of mushroom soup
- ¼ cup skim milk
- ½ cup shredded cheese of choice
- Salt and pepper
Directions:
- Preheat the oven to 350˚F.
- Put the potatoes in a pot and cover with water. Bring the water to a boil, then reduce to a simmer. Cook the potatoes about 15-20 minutes.
- While the potatoes are cooking, heat the butter over medium heat in a large frying pan. When the butter is melted, add the ground turkey and onion and cook, breaking up the turkey into pieces. Add the carrots and cook 3-4 minutes. When cooked, turn off heat and add the corn and frozen peas. Mix well and season with salt and pepper. Move to an ovenproof dish.
- Mix in cream of mushroom soup to the meat and vegetables.
- Drain potatoes, mash, and then mix in milk. Once completely mashed, top the meat mixture with the potatoes.
- Cover top with shredded cheese and season with salt and pepper to taste.
- Bake until golden, 35-45 minutes. For a crispy top, broil for 5 minutes. Enjoy!
Nutritional Information:
Per 1 cup serving: 287 calories, 7 g total fat, 34 g carbohydrate, 7 g sugar, 24 g protein, and 488 mg sodium.
