Shepherd’s Pie
Makes 8 hearty servings, each about 3 × 4 inches (8 × 10 cm)
This classic comfort food may stir up fond memories from childhood, with its dark, rich, meaty-flavoured bottom layer, a mid-layer of bright yellow corn, and a smooth topping of mashed potato, baked until golden brown. The nutritional profile is superb, with a serving providing about half of your protein for the day plus most of the recommended intake for iron, zinc, potassium, and B vitamins. (It provides much of your day’s supply of sodium too.) This is a fine entrée to serve non-vegetarians (including parents) when they come to dinner, along with a colourful salad.
Potato Topping
5 large russet potatoes, peeled, about 4 pounds (1.8 kg)
3 tablespoons (45 mL) olive oil
1/2 cup (125 mL) soy or other non-dairy milk
1/2 teaspoon (2 mL) salt
1/4 teaspoon (1 mL) black pepper
Pie Mixture
1 tablespoon (15 mL) coconut or olive oil
2 cups (500 mL) diced onion
2 cups (500 mL) chopped celery
6 cloves garlic, minced
2 packages (each 340 g) Yves Meatless Ground Round Original
2 tablespoons (30 mL) vegetarian Worcestershire sauce
2 tablespoons (30 mL) tamari or soy sauce
2 teaspoons (10 mL) dried tarragon, crushed
1/2 teaspoon (2 mL) black pepper
1/2 teaspoon (2 mL) salt (optional)
1 1/2 cups (375 mL) fresh, canned or frozen corn kernels
1/4 teaspoon (1 mL) paprika
Preheat the oven to 350°F (180°C).
To make the potato topping, cut each potato into thirds and cook in boiling water until tender.
Meanwhile, to make the pie mixture, heat the oil in a skillet over medium heat and cook the onion, celery, and garlic for 3 minutes or until the onion is translucent. Turn off heat, add crumbled veggie ground round, Worcestershire sauce, tamari, tarragon, pepper, and salt and stir to mix thoroughly. Transfer the mixture to a lightly oiled 9 × 13-inch (23 × 33 cm) casserole dish. Spread the mixture and pack evenly. Sprinkle the corn kernels over top.
Drain the potatoes, add the olive oil, soy milk, salt, and pepper and mash until fluffy. Spread the mashed potato over the corn and sprinkle with the paprika. Bake the pie for 20 minutes or until it is heated through.
Per serving: calories: 399, protein: 26 g, fat: 8 g, carbohydrate: 60 g (5 g from sugar), dietary fibre: 5 g, calcium: 89 mg, iron: 9 mg, magnesium: 78 mg, phosphorus: 198 mg, potassium: 1588 mg, sodium: 855 mg, zinc: 10 mg, thiamin: 0.7 mg, riboflavin: 0.4 mg, niacin: 5 mg, vitamin B6: 1.3 mg, folate: 67 mcg, pantothenic acid: 2 mg, vitamin B12: 6 mcg, vitamin A: 9 mcg, vitamin C: 52 mg, vitamin E: 1 mg, omega-6 fatty acids: 1 g, omega-3 fatty acids: 0.1 g
Percentage of calories from protein 25%, fat 17%, carbohydrate 58%
