23 Apr Shepherd’s Pie (Valerie’s way)
Seriously? Check out all of the awesome stuff going on in this picture. Moist, perfectly seasoned turkey. Fresh herbs and a splash of red wine. Real veggies. All topped with a cloud of creamy parsnip puree. Hungry yet? This is one of my favorite comfort food recipes; it’s really good for you and perfect for entertaining or a meal with family. While traditional Shepherd’s pie contains carb-loaded potatoes and high-fat cream, I lightened this version by swapping mashed potatoes for creamy, fiber-rich parsnips. Add just a touch of wine and tomato, sautéed veggies and fresh herbs and you’ve got one rich hearty meal that won’t weigh you down. It’s the combination of protein, carbohydrates and fat in this recipe that naturally stabilize your blood sugar levels and help you to release stored fat, boost your metabolism and keep you satisfied. If you’re dairy free, skip the parmesan cheese; it’s just as delicious without. Enjoy my friends!
Shepherd’s Pie (Valerie’s Way)
Makes 6 servings
- 1 1/2 pounds parsnips, peeled and chopped
- 1 lb. 93% ground turkey (99% lean is too dry, so go with a 93% lean)
- your favorite cooking spray
- about 5 or so large sprigs of fresh thyme, leaves removed and chopped
- sea salt
- fresh ground black pepper
- 1 leak, chopped
- 1 white onion, chopped
- 2 celery stalks, chopped small
- 3 carrots, peeled and chopped small
- 4 garlic cloves, finely minced
- 2 tablespoons flour (I use gluten free all purpose flour)
- 2 tablespoons all natural tomato paste
- 1/2 cup of your favorite white wine
- 1 1/2 cups low sodium, organic chicken stock
- handful of fresh parsley plus more for garnish (optional)
- about 1/4 cup of grated parmesan cheese (optional)
- Boil parsnips in salted water until fork tender. Once tender, drain and let sit in colander, covered with foil, for later use.
- In the meantime, heat a large frying pan over medium heat. Coat with cooking spray. Once pan is hot, add turkey, breaking up the meat. Season with half of the thyme, a pinch of salt and pepper and cook until just no longer pink. Once turkey is cooked, remove it from the pan with a slotted spoon, leaving behind as much fat as possible in the pan. Set turkey aside in a small bowl.
- Spray pan again with cooking spray. Add leaks, onion, celery and carrots and sauté for approximately 5 minutes or until celery and carrots start to soften. Season well with salt and pepper. Add garlic and remaining ½ of thyme. Sauté for one minute.
- Next, add flour to the pan and stir to combine with veggies. Cook for a minute or two. Add tomato sauce, wine, broth and ½ of fresh parsley. Add turkey back into pan, give it a stir and simmer on low for approximately 10 to 12 minutes or until the mixture is thickened and most of the liquid is absorbed. In the meantime, while turkey and veggie mixture thicken: puree the parsnips in a food processor or blender until creamy. Season with salt and pepper. Add parmesan cheese. Once turkey and veggie mixture is thickened, taste for seasoning and add more salt and pepper if necessary.
- Spray a medium sized casserole dish with cooking spray. Spread turkey and veggie mixture evenly into the dish. Top with parsnip puree. Sprinkle additional parmesan cheese on top and broil on low until the crust is very lightly golden, keeping a close eye so that it does not burn.
- Cover loosely with foil and allow to cool and “set” for approximately 10 minutes before serving. Top with fresh parsley and enjoy!
SO, WHAT’S THE NUTRITION BALANCE?
This recipe has a great balance of protein, carbohydrates and fat and is a complete meal.