Shepherd’s Pie
A diabetes-friendly version of a family favourite.
1 1⁄2 cups salt-reduced chicken or mushroom stock
1 1⁄2 tablespoons cornflour
450 g lean chicken or turkey mince
2 tablespoons canola oil
1 onion, coarsely chopped
280 g button mushrooms, quartered
2 carrots, sliced
1⁄2 teaspoon dried thyme
1 tablespoon
Worcestershire sauce
1 cup frozen peas
1 tablespoon tomato paste
1⁄4 cup fat-free
Greek-style yoghurt
3 tablespoons grated parmesan cheese
Ingredients
1 kg parsnips, peeled and cut into 2 cm pieces1 1⁄2 cups salt-reduced chicken or mushroom stock
1 1⁄2 tablespoons cornflour
450 g lean chicken or turkey mince
2 tablespoons canola oil
1 onion, coarsely chopped
280 g button mushrooms, quartered
2 carrots, sliced
1⁄2 teaspoon dried thyme
1 tablespoon
Worcestershire sauce
1 cup frozen peas
1 tablespoon tomato paste
1⁄4 cup fat-free
Greek-style yoghurt
3 tablespoons grated parmesan cheese
Method
1. Preheat the oven to 190°C. Place the parsnip in a medium saucepan and cover with water. Bring to a boil over high heat. Reduce the heat to low, cover and simmer for 15 minutes, or until very tender.
2. Meanwhile, whisk together the stock and cornflour in a measuring cup. Set aside.
3. Heat 1 tablespoon of the oil in a non-stick frying pan over medium-high heat. Add the mince and cook for 5
minutes, or until browned and no longer pink. Remove from the frying pan. Cook the onion, mushrooms, carrot and thyme in the remaining 1 tablespoon oil in the same frying pan, stirring, for 5 minutes, or until just browned. Add the Worcestershire sauce and cook, stirring, for 1 minute to loosen any brown bits. Stir in the peas, tomato paste and reserved stock mixture and bring to a simmer. Add the mince back to the frying pan. Cook for 5 minutes.
4. Coat a 2 1â
Notes
Per serving: 1,603 kJ, 26 g protein, 37 g carbohydrates, 11 g fat (3 g sat fat), 74 mg cholesterol, 326 mg sodium, 14 g fibre, 230 mg calcium
- Source:
- Prevention
- Author:
