CENTSABLE HEALTH: Vegetable Shepherd's Pie - KTIV News 4 Sioux City IA: News, Weather and Sports

CENTSABLE HEALTH: Vegetable Shepherd's Pie


SIOUX CITY (KTIV) -- Just in time for St. Patty's Day, Fareway Dietician Whitney Packebush, has a great recipe for Shepherd's Pie.

Vegetable Shepherd's Pie

Makes: 6 servings

Total time: 50 minutes


6 medium potatoes, peeled and diced

2 Tbsp olive oil

1 large onion, diced

3 large carrots, cut in ½" chunks

2 celery stalks, cut into ½" chunks

1 bunch baby turnips, halved

6 cloves garlic, minced

½ bunch fresh parsley, chopped

1 ½ Tbsp Worcestershire sauce

2 Tbsp unsalted butter

2/3 cup reduced fat milk

Salt and pepper, to taste


PREHEAT broiler. COVER potatoes with water in a large pot and SEASON with salt. COVER and BOIL until potatoes are fork tender, about 15 minutes.

HEAT oil over medium-high heat. ADD onions, carrots, celery, turnips and garlic. COOK until vegetables are brown, about ten minutes. ADD 1 ½ cups cooking liquid from the potatoes and LOWER the heat on the vegetables and scrape up browned bits with wooden spoon. COVER and SIMMER until the vegetables are tender, about 10 minutes. STIR in Worcestershire sauce, 1 Tbsp butter and warm through, about 5 minutes. STIR in chopped parsley.

TRANSFER to casserole dish. DRAIN the potatoes and MASH with remaining 1 Tbsp butter and milk. SEASON with salt and pepper and SPOON over casserole. BROIL until golden brown, about 5 minutes.

TIP: Try adding lean ground beef or turkey for added protein. Sweet potatoes can be substituted for 3 of the potatoes for added fiber and vitamin A.

Nutrition information per serving: 372 calories; 16 g fat; 7 g saturated fat; 28 mg cholesterol; 437 mg sodium; 45 g carbohydrate; 6 g fiber; 11 g protein

Recipe modified from Food Network™ Magazine.

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