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 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.
- 2 tablespoons (16 g) cornstarch
- 1 cup (235 ml) low sodium chicken broth
- 3 cups (420 g) cooked chicken breast, diced
- 1 cup (150 g) red bell pepper, chopped
- 1 cup (160 g) red onion, chopped
- 20 ounces (570 g) frozen mixed vegetables
- 20 ounces (570 g) frozen broccoli
- 3 cups (610 g) mashed potatoes, prepared according to package directions
- 1/2 cup (58 g) low fat cheddar cheese, shredded
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.
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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