Shepherd’s pie with garlic mash

Prep time: 20 min | Cook time: 45 min | Makes: 6 servings

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Nutritional Information

Shepherd’s pie with garlic mash

Prep time: 20 min | Cook time: 45 min | Makes: 6 servings
Shepherd’s pie with garlic mash

Always a family favourite, this recipe bumps up the fibre while keeping the comfort feel of traditional shepherd’s pie. For a more intense garlic mash, use 2 heads of roasted garlic.

Recipe developed by Emily Richards, PH Ec. ©Heart and Stroke Foundation 2013.

  • 1 lb (454 g) yellow fleshed potatoes, peeled and chopped
  • 6 cloves garlic
  • 1 can (19 oz/540 mL) white kidney beans, drained and rinsed
  • 1/2 cup (125 mL) skim milk, warmed
  • 1 tsp (5 mL) canola oil
  • 1 onion, chopped
  • 1 carrot, chopped
  • 1 stalk celery, chopped
  • 1 pkg (450 g) lean ground turkey
  • 1 tsp (5 mL) dried thyme leaves
  • 1/4 tsp (1 mL) fresh ground pepper
  • 2 tbsp (25 mL) all purpose flour
  • 2 cups (500 mL) sodium reduced beef broth
  • 1 tbsp (15 mL) tomato paste
  • 2 tsp (10 mL) Worcestershire sauce
  • 2 bay leaves

Directions

  1. Cover potatoes and garlic with water in a pot and bring to the boil. Cook for about 15 minutes or until potatoes are very tender. Add beans and return to the boil for 1 minute. Drain well and return to pot. Using a potato masher, add milk and mash potatoes and beans until smooth; set aside and keep warm.
  2. In a large nonstick skillet, heat oil over medium heat and cook onion, carrot and celery for about 5 minutes or until softened. Add turkey, thyme and pepper; cook, stirring for about 4 minutes or until turkey is browned.
  3. Add flour and cook, stirring until flour is absorbed. Add broth, tomato paste, Worcestershire and bay leaves; bring to a boil. Reduce heat and simmer, stirring occasionally for about 8 minutes or until thickened. Remove bay leaves and pour mixture into an 8 cup (2 L) casserole dish. Spoon potato mixture over top to cover evenly.
  4. Bake in a preheated 400 F (200 C) oven for about 20 minutes or until potatoes are lightly golden and filling is bubbling.

Posted: October 2013

per serving

  • Calories 334
  • Protein 32 g
  • Total Fat 9 g
    • Saturated Fat 3 g
    • Cholesterol 109 mg
  • Carbohydrates 31 g
    • Fibre 6 g
  • Sodium 444 mg
  • Potassium 803 mg

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