PEORIA, Ill. (WMBD) — To celebrate St. Patrick's Day, OSF Nutrition Services Manager Ashley Simper joined WMBD's kitchen to share healthy and delicious recipes.
Irish Shepherd's Pie Fortune:
Ingredients (for 10 people)
- cooking spray
- ¾ cup chopped onions
- 3/4 cup frozen diced carrots
- 3/4 cup frozen peas
- 3/4 cup frozen corn kernels
- 1 pound of raw 99% lean turkey breast
- 2 tablespoons Worcestershire sauce
- 1/4 cup tomato paste
- 2 teaspoons dried rosemary leaves
- 2 teaspoons dried thyme leaves
- 1 teaspoon garlic powder
- 1/2 teaspoon ground black pepper
- 1/2 teaspoon salt
- 1/4 teaspoon nutmeg powder
- 1 cup unsalted chicken soup
- 1 tablespoon all-purpose flour
- 5 cups prepared mashed potatoes
- paprika, garnish
- parsley, garnish
direction
- Preheat oven to 400 degrees Fahrenheit.
- In a large skillet over medium heat, sauté onions, carrots, peas, corn, and turkey for 8 to 10 minutes. Reduce heat to medium-low and add Worcestershire, tomato paste, rosemary, thyme, garlic powder, pepper, salt, and nutmeg.
- In a separate bowl, mix together the chicken broth and flour to create a slurry. Add to skillet. Cook over low-medium heat for 5-7 minutes or until mixture thickens.
- Scoop 1/2 cup of meat and vegetable mixture into mini tart pans or 1-cup glass dishes. Top with 1/2 cup mashed potatoes.
- Bake for 20 minutes or until potatoes are slightly golden brown.
- Sprinkle each pie with paprika and parsley.
Nutritional information table
- per pot
- Calories: 150
- Total fat: 0.5g
- Saturated fat: 0g
- Sodium: 340mg
- Total carbohydrates: 23g
- Dietary fiber: 2g
- Carbohydrate: 5g
- Contains 0g added sugars
- Protein: 14g
