Turning a traditional comfort food into a healthy, skinny version of itself can sometimes present a challenge. With lots of experimentation, I have found fat-free Greek yogurt to be an essential ingredient when subbing out many high-fat dairy options. With Greek yogurt, there is flavor, creaminess and the added bonus of extra protein to bump up the nutrition.
Mashed potatoes are usually the heaviest ingredient in Shepherd’s Pie, not anymore with the addition of Saucy Mama mustard and Greek yogurt. This is recipe #4 for Saucy Mama’s “Skinny Mama-Cooking with Mustard” contest!
Saucy Mama Chipotle Mustard Shepherd’s Pie
Potato Layer
1.5 pounds potatoes, peeled and cubed
1/2 cup fat-free chicken broth
1/4 cup fat-free Greek yogurt
2 tablespoons Saucy Mama Chipotle Mustard
Meat Layer
1 pound venison or extra-lean ground beef
1/2 teaspoon chili powder
Salt to taste
Veggie Layer
1 teaspoon olive oil
1 cup onion, diced
1 cup bell pepper, diced
1 cup corn
3 cloves garlic, minced
1 tablespoon Worcestershire sauce
1 tablespoon whole wheat flour
1/2 cup fat-free chicken broth
In a medium saucepan, boil potatoes until tender. Drain water and add broth, yogurt and mustard. Mash potatoes with a masher or hand blender. Set aside.
In a medium skillet, brown meat on medium-high heat and add chili powder. Remove from pan and set aside.
In the medium skillet, saute onion and bell pepper in olive oil until soft on medium-high heat. Add corn, garlic and Worcestershire sauce, and continue to saute. Sprinkle flour over vegetables and saute 1 minute. Add broth and bring to a boil. Remove from heat after mixture thickens.
Assemble in 6 individual serving dishes or in an 8” x 8” casserole dish. Place meat on the bottom layer, veggies next and top with mashed potatoes. Bake in a preheated, 350º oven, 20-25 minutes or until potatoes begin to brown. Dust with additional chili powder if desired.
Makes 6 servings.
Calories 224, Total Fat 2.5g, Saturated Fat 0g, Trans Fat 0g, Cholesterol 0mg, Sodium 236mg, Total Carbohydrates 28.2g, Dietary Fiber 4.4g, Sugars 4.5g, Protien 21.4g, Vitamin A 12%, Vitamin C 76%, Calcium 3%, Iron 6%.
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