Shepherd's Pie with Vegetables

6
Serves
208
Calories
17
Nutrients
17
Vitamins

Ingredients

3 cloves garlic , peeled
1/2 cup skim milk
2 tablespoons olive oil
1 medium onion , chopped
1/2 pound mushrooms , sliced
2 tablespoons flour
3 cups low-sodium vegetable broth
1 cup frozen peas
1 cup frozen corn
1 cup frozen cut carrots
1 cup frozen green beans

Cooking Instructions

For the potatoes:
1. Place the potatoes and garlic in a saucepan, cover them with water and add a pinch of salt. Bring to a boil and simmer until the potatoes are tender, about 20 minutes. Drain and mash the potatoes and garlic. Stir in the milk and season to taste with salt and pepper.

For the vegetables:
1. In a large soup pot, heat the olive oil over medium heat. Add the onion and mushrooms and cook until the vegetables are soft.

2. Stir in the flour and cook for 2 minutes more.

3. Slowly whisk in the vegetable broth. Bring the mixture to a boil, add the frozen vegetables and simmer for 3 minutes. Season the vegetable mixture with salt and pepper.

4. Pour the vegetables into a casserole dish. Spread the mashed potatoes over the vegetable mixture. Place the dish on a cookie sheet and bake for 30 minutes or until the potatoes are lightly browned.

5. Serve hot.

Serving Size: 1 piece

Nutrition Information

Number of Servings: 6

Calories
208
Protein
7 g
Total Carbohydrate
37 g
Dietary Fiber
6 g
Soluble Fiber
1 g
Sugar
8 g
Total Fat
5 g
Saturated Fat
1 g
Monounsaturated Fat
3 g
Polyunsaturated Fat
1 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
0 mg
Omega-3 Fatty Acid
0 g
Omega-6 Fatty Acid
1 g
Percent Calories from Protein
13 %
Percent Calories from Carbohydrate
66 %
Percent Calories from Fat
21 %

Vitamin A
477 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
4 mg
Vitamin B6
0 mg
Vitamin B12
0 mcg
Vitamin C
20 mg
Vitamin D
1 IU
Folate
47 mcg
Vitamin E
1 IU
Pantothenic Acid
2 mg
Calcium
62 mg
Iron
2 mg
Phosphorus
160 mg
Potassium
753 mg
Sodium
102 mg
Zinc
1 mg