Shepherd’s pie can be a high calorie, low
nutrient dish, with its ground beef, buttery mashed potatoes, and cheese. So I
went to work making a lower fat and calorie version for this book using
chicken. And the problem I had was it was too LOW in calories. No matter how
many veggies I added and how big the serving got, it just wasn’t 400 calories.
So you’ll just have to content yourself with a 350-calorie mega meal.
ingredients preparation
- Mix cornstarch with broth. Heat until thickened and bubbly. Stir in chicken. Place in the bottom of a 9 × 9-inch (23 × 23 cm) baking dish. Cook vegetables until almost tender. Spread over chicken mixture. Cover with prepared mashed potatoes. Top with cheddar cheese. Heat under broiler until potatoes start to brown and cheese melts.
6 SERVINGS
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Each with: 350 Calories (11% from Fat, 39% from
Protein, 50% from Carb); 33 g Protein; 4 g Total Fat; 2 g Saturated Fat; 1 g
Monounsaturated Fat; 1 g Polyunsaturated Fat; 43 g Carb; 9 g Fiber; 8 g Sugar;
377 mg Phosphorus; 145 mg Calcium; 809 mg Sodium; 916 mg Potassium; 5932 IU
Vitamin A; 15 mg ATE Vitamin E; 96 mg Vitamin C; 64 mg Cholesterol
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