Healthy Individual Shepherd’s Pies

An easy, tasty beef and veggie mix topped with cheesy mashed potatoes in individual servings make these Shepherd’s Pies fun to eat.

Individual-Shepherd’s-Pies

Yields: 6 servings
Serving Size: 1 ramekin

Ingredients :

    • 3 large potatoes, peeled and cut into large pieces
    • 2 teaspoons tomato paste, canned
    • 1 teaspoon worcestershire sauce, optional balsamic vinegar
    • 1/3 cup low-sodium chicken broth
    • 2 tablespoon extra virgin olive oil, divided
    • 1 pound lean ground turkey
    • 1 garlic clove, minced
    • 1/2 cup frozen peas
    • 1/2 cup frozen corn
    • 1/4 cup finely chopped carrots
    • 1/4 cup chopped onions
    • 1/2 cup shredded reduced fat cheddar cheese, optional
    • 1/4 cup low fat milk
    • 3/4 teaspoon kosher or sea salt, divided
    • 1/4 teaspoon black pepper

Preparation :

  • Preheat oven to 400 degrees. Place 6 ramekins or small crocks on a baking sheet.
    Place potato pieces into a pot of cold salted water over high heat and bring to a boil, allowing to boil for about 15 minutes. Once fork tender, drain. Return potatoes to pan. Add milk, 1/4 teaspoon salt, and 1 tablespoon olive oil. Mash well.
  • Meanwhile, add 1/2 tablespoon olive oil to a pan over medium heat. Add the ground turkey and 1/4 teaspoon salt. Break up the meat and stir occasionally. Cook for 8 to 10 minutes until browned and completely cooked through. Drain any excess fat.
    Add 1/2 tablespoon olive oil, onions, carrots, and thyme to the skillet. Cook for 5 to 6 minutes, until they have softened a bit. Add corn and peas and cook for an additional 5 minutes. Add the ground turkey to the vegetables, stirring to combine, and breaking up poultry as it cooks.
  • Stir in worcestershire sauce (or balsamic vinegar), tomato paste, and broth. Cook for an additional 8 minutes. Form a space for the garlic, add in, cook for 30 seconds and stir in with the rest of the ingredients. Remove from heat.
  • Place the ground turkey mixture on the bottom of each ramekin. Top with cheddar cheese, if using, and the mashed potatoes, spreading evenly.

Nutritional Info :

Calories: 323
Total Fat: 11g
Saturated Fat: 2g
Cholesterol: 56mg
Sodium: 109mg
Carbohydrates: 38g
Fiber: 5g
Sugar: 3g
Protein: 19g

SmartPoints: 9

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