Low Sodium Shepherd's Pie
Discover comfort food made healthier with this delicious Low Sodium Shepherd's Pie, perfect for anyone looking to reduce their salt intake without sacrificing flavor. This heartwarming dish features lean ground turkey, vibrant veggies like carrots, celery, peas, and corn, all simmered in a fragrant blend of low sodium chicken broth, tomato paste, and thyme. The topping is a velvety layer of creamy mashed potatoes made with unsalted butter and low-fat milk, providing a satisfying, guilt-free finish. With a blend of wholesome ingredients and simple cooking techniques, this recipe creates a flavorful and nutrient-rich take on the classic shepherd's pie, perfect for family dinners or meal prep. Oven-baked to golden perfection, this dish is sure to be a comforting favorite while aligning with your health goals.
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Recipe Information
Ingredients
- 1 pound lean ground turkey
- 1 tablespoon olive oil
- 1 medium onion, finely chopped
- 2 carrots, peeled and diced
- 2 celery stalks, diced
- 2 garlic cloves, minced
- 1 cup low sodium chicken broth
- 2 tablespoons tomato paste
- 1 teaspoon fresh thyme
- 0.5 teaspoon freshly ground black pepper
- 1 cup peas, fresh or frozen
- 1 cup corn, fresh or frozen
- 2 pounds potatoes, peeled and diced
- 2 tablespoons unsalted butter
- 0.5 cup low-fat milk
- 0.5 teaspoon freshly ground black pepper (for potatoes)
Instructions
Preheat your oven to 400°F (200°C).
In a large skillet, heat olive oil over medium heat. Add the chopped onion, carrots, celery, and garlic. Sauté until the vegetables are softened, about 5 minutes.
Add the ground turkey to the skillet, breaking it apart with a spatula as it cooks. Cook until the turkey is browned, about 5-7 minutes.
Stir in the low sodium chicken broth, tomato paste, thyme, and black pepper. Mix well and let simmer for 10 minutes, allowing the flavors to meld and the mixture to slightly thicken.
Add the peas and corn to the turkey mixture, stirring to combine. Remove from heat.
In a large pot, place the diced potatoes and cover with cold water. Bring to a boil and cook until potatoes are tender, about 15-20 minutes.
Drain the potatoes and return them to the pot. Add the unsalted butter and low-fat milk, then mash until smooth and creamy. Season with freshly ground black pepper.
In a 9x13 inch baking dish, spread the turkey and vegetable mixture evenly.
Top the mixture with the mashed potatoes, spreading them to cover the filling completely.
Bake in the preheated oven for 25-30 minutes, or until the top is golden brown.
Allow the shepherd's pie to cool for a few minutes before serving to allow the layers to set.
Serve warm and enjoy your low sodium shepherd's pie!
Nutrition Facts
Calories |
2215 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 77.9 g | 100% | |
| Saturated Fat | 26.7 g | 134% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 396 mg | 132% | |
| Sodium | 1296 mg | 56% | |
| Total Carbohydrate | 275.9 g | 100% | |
| Dietary Fiber | 41.9 g | 150% | |
| Total Sugars | 57.7 g | ||
| Protein | 132.4 g | 265% | |
| Vitamin D | 1.3 mcg | 6% | |
| Calcium | 633 mg | 49% | |
| Iron | 18.4 mg | 102% | |
| Potassium | 7710 mg | 164% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
