Thursday, July 11, 2013

Recipe: Shepherd's Pie

1 tablespoon reduced-calorie margarine
2 tablespoons all-purpose flour
1 cup low-sodium chicken broth
1 teaspoon reduced-sodium soy sauce
2 cups cubed cooked chicken breast
2 carrots, sliced and blanched
1 cup chopped cleaned spinach leaves
6 scallions, chopped
1/2 cup thawed frozen corn kernels
1/2 cup evaporated skim milk
1 teaspoon dried thyme leaves, crumbled
1/2 teaspoon ground marjoram
3 medium russet potatoes, cooked, peeled and mashed
1 tablespoon grated Parmesan cheese
1/4 teaspoon paprika

1. In a medium nonstick saucepan, melt the margarine. Sprinkle with 1 tablespoon of the flour; cook, stirring constantly for 2 minutes. Whisk in the broth, soy sauce and 1/4 cup of water; bring to a boil. Reduce heat and simmer, stirring constantly until thickened (3-4 minutes). Preheat the oven to 400; spray a 2-quart casserole with nonstick cooking spray.

2. In a large bowl, combine the chicken and remaining tablespoon of flour. Stir in the carrots, spinach, scallions, corn, milk, thyme, marjoram, and the sauce. Transfer to the casserole. Top with the potatoes, spreading to cover the filling completely. Sprinkle with the cheese and paprika. Bake until bubbling and the potatoes are golden brown. (30-35 minutes).

Serves 4.

Per serving: 268 calories, 3g total fat, 1 g saturated fat, 51 mg cholesterol, 209 mg sodium


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