Recipes
Vegetarian Shepherd’s Pie with Peppered Potato Topping
Ingredients:
Serves 8
Tips:
♦ This shepherd’s pie rivals the beef version- creamy, thick and rich tasting. Beans provide the meat-like texture.
♦ For a different twist, try sweet potatoes.
♦ Try other cheeses such as mozzarella or Swiss.
Make Ahead: Prepare up to 1 day in advance. Reheat gently. Freeze for up to 3 weeks.
• Preheat oven to 350◦ F (180◦ C)
• 13- by 9-inch (3 L) baking dish
2 tsp vegetable oil 10 mL
2 tsp minced garlic 10 mL
1 cup chopped onions 250 mL
¾ cup finely chopped carrots 175 mL
1 ½ cups prepared tomato pasta sauce 375 mL
1 cup canned red kidney beans, rinsed and drained 250 mL
1 cup canned chickpeas, rinsed and drained 250 mL
½ cup vegetable stock (see following recipe) or water 125 mL
1 ½ tsp dried basil 7 mL
2 bay leaves 2
4 cups diced potatoes 1 L
½ cup 2% milk 125 mL
1/3 cup light sour cream 75 mL
¼ tsp freshly ground black pepper 1 mL
¾ cup shredded Cheddar cheese 175 mL
3 tbsp grated Parmesan cheese 45 mL
Instructions:
1. In a saucepan heat oil over medium-high heat. Add garlic, onions and carrots; cook 4 minutes or until onion is softened. Stir in tomato sauce, kidney beans, chickpeas, stock, basil and bay leaves; reduce heat to medium-low, cover and cook 15 minutes or until vegetables are tender. Remove bay leaves. Transfer sauce to a food processor; pulse on and off just until chunky. Spread over bottom of baking dish.
Notes:
Nutritional Analysis per Serving: Calories 322, carbohydrate 42g, fiber 6g, protein 15g, total fat 11g, saturated fat 6g, sodium 466mg, cholesterol 27mg.
Canada’s Choice per Serving: 2½ Carbohydrates, ½ Meat & Alternative, 1 Fat
Recipe reprinted with permission from Complete Canadian Diabetes Cookbook, Katherine E. Younker, Robert Rose Inc., 2005, http://www.robertrose.ca