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Shepherd s pie
Print Products and services By Mayo Clinic Staff
Dietitian s tip
Adding more vegetables to this meat dish adds volume and nutrients.
Number of servings
Serves 6 Healthy carbHigh Fiber
Ingredients
1 head cauliflower (1 to 1 1/4 pounds) 1 clove garlic 1 leek, white only, split in 4 pieces 1 tablespoon soft-tub margarine, nonhydrogenated Freshly ground black pepper 2 cups cooked chopped turkey breast (about 12 ounces) 1 tablespoon olive oil 1 cup diced carrots 1 cup diced celery 2 cups diced onion 1 teaspoon dried thyme 3 teaspoons sliced garlic 8 ounce can tomato sauce (no added salt) 1 teaspoon orange zest 2 teaspoons balsamic vinegar 1 cup red wine (or salt-free chicken broth) Chives (optional)
Directions
Heat the oven to 350 F. Break cauliflower into small pieces. In a large saucepan, steam cauliflower, garlic and leeks in water until completely tender, about 20 to 30 minutes. Use a food processor to puree the vegetables until the texture resembles 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 vegetables seem dry. Stir in margarine and pepper. In a large saute pan heat oil over medium heat. Add carrots, celery, onions, thyme and garlic, and saute until vegetables soften, about 5-6 minutes. Add turkey and cook until browned, 2-3 minutes. Add red wine and cook until wine is reduced by half. Add vinegar and tomato sauce. Season with pepper. Transfer mixture to a large casserole dish. Top with the mashed cauliflower. Bake for 20-30 minutes until top of casserole is golden brown. Remove from oven and let rest for 5 minutes. Top with minced chives, if you wish, and serve.
Vegetables 3 Protein and dairy 1 Fats 1 Sweets 1/2
Diabetes Meal Plan Choices
Nonstarchy vegetables 3 Meat and meat substitutes 2 Fats 1 Sweets, desserts and other carbohydrates 1/2
DASH Eating Plan Servings
Vegetables 3 Meats, poultry and fish 2 Fats and oils 1 Sweets 1/2 DASH diet: Recommended servings Sample DASH menus Created by the chefs at Mayo Clinic's Dan Abraham Healthy Living Center. ShareTweet Aug. 18, 2015
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