Shepherd’s Pie with healthier mashed potatoes can still be flavorful and satisfying without sacrificing taste. The key is to make a lighter version of mashed potatoes while keeping all the classic flavors of a comforting Shepherd’s Pie. Here’s a recipe for a healthier version of this dish:
Ingredients:
For the Shepherd’s Pie Filling:
1 lb ground lean beef or lamb (you can also use a mix of lean beef and turkey for a lighter option)
1 small onion, finely chopped
2 cloves garlic, minced
2 carrots, peeled and diced
1 cup frozen peas
1 cup low-sodium beef or vegetable broth
1 tbsp tomato paste
1 tbsp Worcestershire sauce
1 tsp dried thyme
1 tsp dried rosemary
Salt and pepper to taste
1 tbsp olive oil
For the Healthier Mashed Potatoes:
2 lbs Yukon Gold or Russet potatoes, peeled and chopped into chunks
1/2 cup low-fat milk or unsweetened almond milk
2 tbsp light butter or olive oil
1/4 cup plain Greek yogurt (for a creamy texture without the extra fat)
Salt and pepper to taste
Fresh chives or parsley (optional, for garnish)
Instructions:
For the Shepherd’s Pie Filling:
1. Cook the Meat:
In a large skillet, heat the olive oil over medium heat. Add the ground meat and cook, breaking it up with a spoon, until browned and fully cooked. Drain any excess fat if necessary.
2. Sauté the Vegetables:
Add the chopped onion, garlic, and carrots to the skillet with the meat. Sauté for about 5-7 minutes until the vegetables are softened.
3. Add the Seasonings:
Stir in the tomato paste, Worcestershire sauce, thyme, rosemary, salt, and pepper. Mix well to coat the meat and vegetables with the seasonings.
4. Simmer the Filling:
Pour in the broth and bring the mixture to a simmer. Cook for another 5-10 minutes, allowing the broth to reduce slightly. Add the frozen peas in the last 2 minutes of cooking. Taste and adjust seasonings if needed.
5. Transfer to a Baking Dish:
Once the filling is done, transfer it to a 9x9-inch (or similar-sized) baking dish. Set aside while you prepare the mashed potatoes.
For the Healthier Mashed Potatoes:
1. Boil the Potatoes:
Place the chopped potatoes in a large pot and cover them with water. Bring to a boil and cook for about 15-20 minutes, or until the potatoes are fork-tender.
2. Mash the Potatoes:
Drain the potatoes and return them to the pot. Add the milk, butter (or olive oil), and Greek yogurt. Mash until smooth and creamy, adding more milk if needed to reach your desired consistency.
3. Season the Mashed Potatoes:
Season the mashed potatoes with salt and pepper to taste. If desired, stir in some chopped fresh chives or parsley for added flavor.
Assemble the Shepherd’s Pie:
1. Top with Mashed Potatoes:
Spoon the mashed potatoes over the meat and vegetable filling, spreading it out evenly with a spatula. Use the back of a spoon to create a decorative pattern on top, if desired.
2. Bake:
Preheat your oven to 400°F (200°C). Place the assembled shepherd’s pie in the oven and bake for 20-25 minutes, or until the top is golden brown and the filling is bubbling around the edges.
3. Serve:
Let the shepherd’s pie cool for a few minutes before serving. Garnish with extra chives or parsley if desired.
Tips:
Swap the Meat: You can substitute the ground beef or lamb with lean ground turkey or chicken for an even lighter version.
Make-Ahead Option: You can prepare the filling and mashed potatoes ahead of time and refrigerate them. When you're ready to bake, just assemble and heat in the oven.
Vegetarian Version: Use lentils or mushrooms in place of the meat for a vegetarian version of shepherd's pie.
This Shepherd's Pie with healthier mashed potatoes is a flavorful and lighter twist on the classic comfort food. The mashed potatoes are creamy thanks to the Greek yogurt and light butter, and th
e filling is rich with savory flavors from the meat and vegetables. Enjoy a delicious and healthier version of this family favorite!
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