Shepherd’s Pie

Here’s a great recipe that you can make vegetarian by using brown lentils, or if you prefer meat, simply swap out the lentils for lean ground beef, chicken or turkey!

Ingredients:

-olive oil/cooking spray

-1 lb. sweet potatoes, peeled and chopped

-1/2 lb. redskin potatoes, scrubbed well and chopped

-1 cup dry brown lentils, rinsed (or use 1 to 1 1/2 lbs. cooked lean beef, turkey or chicken)

-3 crowns broccoli, florets only (4-5 cups)

-1 cup low-fat cottage cheese

-1 egg, lightly beaten

-1 tsp. extra virgin olive oil

– 1 large yellow onion, chopped

-2 large carrots, peeled and chopped

-6 celery stalks, trimmed and chopped

-1/4 tsp. sea salt

-1 tsp. dried thyme

-1 tsp. dried sage

– fresh cracked pepper, to taste

Instructions:

STEP ONE: Preheat oven to 400F. Coat an 8 x 8 inch or 11 x 7 inch baking dish with cooking spray. Set aside.

STEP TWO: Fill two large pots halfway with water and bring to a boil (if using meat you need a skillet to brown the meat in). Add sweet potatoes and redskins to one pot. Cover and reduce heat to medium-high. Add lentils to remaining pot and reduce heat to medium-high. Let both pots simmer for 10 minutes.If using meat, cook thoroughly, drain and set aside.

STEP THREE: Add broccoli to lentil pot (or a separate pot with boiling water if you’re using meat) and simmer for 5 minutes. Drain and set aside. Meanwhile, drain potatoes, return to pot and add cottage cheese. Stir in egg and use a potato masher to mash until smooth.

STEP FOUR: In a large nonstick skillet, heat oil on medium for 1 minute. Add onion, carrots and celery and cook for 3 minutes, stirring occasionally. Stir in salt, thyme and sage and cook for 2 minutes. Remove from heat and stir in lentil mixture. Season with pepper. Spoon mixture into baking dish, spreading evenly over the bottom. Drop large spoonfulls of potato mixture over top and smooth with back of spoon. Bake for 40 minutes, until edges of crust begin to turn light brown.

Nutrients per serving ( 13 oz. or 1/4 of pie):

calories: 391, Total fat: 4 grams, Sat. Fat: 1 gram, Carbs: 66 grams, Fiber: 21 grams, Sugars: 13 grams, Protein: 24 grams, Sodium: 435 mg, Cholesterol: 55 mg

**Nutrients per serving are based on recipe using lentils.**

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