Hearty Shepherd's Pie

By nurseliz

Ingredients

• FILLING:
• 6 garlic cloves
• 1/4 teaspoon olive oil
• 1-1/2 pounds medium potatoes, peeled and cubed
• 3 tablespoons vegetable broth
• 1/4 teaspoon salt
• 1/8 teaspoon pepper
• 1 medium onion, chopped
• 1 tablespoon olive oil
• 2 garlic cloves, minced
• 1 pound sliced baby portobello mushrooms
• 8 ounces frozen vegetarian meat crumbles
• 2 medium carrots, sliced
• 2 celery ribs, chopped
• 3/4 cup vegetable broth, divided
• 2 tablespoons minced fresh rosemary or 2 teaspoons dried rosemary, crushed
• 1 tablespoon reduced-sodium soy sauce
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 2 tablespoons all-purpose flour
• 1 cup frozen peas

Details

Preparation time 50mins
Cooking time 80mins

Preparation

Step 1

Place garlic on a double thickness of heavy-duty foil. Drizzle with oil. Wrap foil around garlic. Bake at 425° for 15-20 minutes. Cool for 10-15 minutes.
Place potatoes in a Dutch oven and cover with water. Bring to a boil. Reduce heat; cover and cook for 10-15 minutes or until tender; drain. Mash potatoes with broth, salt and pepper; squeeze softened garlic into potatoes and mix well.
In a large nonstick skillet coated with cooking spray, saute onion in oil until tender. Add garlic; cook 1 minute longer. Stir in the mushrooms, meat crumbles, carrots and celery; cook and stir for 5 minutes. Add 1/2 cup broth, rosemary, soy sauce, salt and pepper; cover and cook for 10 minutes.
Combine flour and remaining broth until smooth. Gradually stir into the pan. Bring to a boil; cook and stir for 1 minute or until thickened. Stir in peas.
Transfer vegetable mixture to an 8-in. square baking dish coated with cooking spray; cover with potato mixture. Bake, uncovered, at 350° for 30-35 minutes or until heated through. Yield: 6 servings.

Editor's Note: Vegetarian meat crumbles are a nutritious protein source made from soy. Look for them in the natural foods freezer section.

Nutritional Facts 1-1/2 cups equals 223 calories, 5 g fat (1 g saturated fat), trace cholesterol, 753 mg sodium, 34 g carbohydrate, 6 g fiber, 13 g protein. Diabetic Exchanges: 2 vegetable, 1 starch, 1 lean meat, 1 fat.