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Chicken Shepherd's Pie

 

Chicken shepherd's pie

Shepherd's pie is traditionally made with beef or lamb. This low sodium version uses cooked chicken, a healthy alternative.

2 servings; 379 mg. sodium per serving

1 Tablespoon healthy oil
1/2 cup chopped onion
1 (3 oz) carrot, peeled and diced small (1/8 inch)
1/2 cup frozen no-salt added petite green peas
1/2 teaspoon tarragon
1/4 teaspoon black pepper
1/8 teaspoon salt
Pinch (1/16 teaspoon) no salt added taco seasoning (optional)
6 ounces cooked chicken breast, cut into bite size pieces
1 Tablespoon flour
1/2 cup milk
Mashed Potato Topping (see below)

Prep. Instructions

1. Lightly grease an 8 x 8 x 2 inch casserole dish with oil
2. Make Mashed Potato Topping. Set aside.
3. Combine onion and carrot in a bowl.
4. Combine tarragon, pepper, salt and taco seasoning in a separate bowl.
5. Have all other ingredients on hand.

Cooking Instructions

1. Preheat oven to 400 degrees F.

2. Heat the oil in a 9 inch skillet over medium-low heat. Add onions and carrots. Cook until carrots are almost tender, about 8 minutes, stirring often.

3. Add spices and chicken. Cook for 2 minutes, stirring often.

4. Add green peas; stir continuously for 2 minutes.

5. Add flour; stir until combined with chicken mixture. Add milk; stir until thickened.

6. Pour mixture into the greased casserole dish. Top with mashed potato topping, spreading it evenly over chicken mixture.

7. Bake, uncovered, for 20 minutes. Serve.

Mashed Potato Topping

12 ounces russet potato, peeled and sliced
1/4 cup milk
1/4 teaspoon onion powder
1/4 teaspoon garlic powder
1 Tablespoon grated Parmesan cheese

Cooking Instructions

1. Boil potatoes in water until tender, about 10 minutes. Drain.

2. Mash the potatoes with the milk until smooth.

3. Add onion, garlic powder and cheese. Stir well to combine.

 

judy@low-salt-recipes.com - Copyright © 2015 Judy Reynolds