4 pt. Lacto Shepherd's Pie
Source of Recipe
Kim Sinclair
List of Ingredients
2 tablespoons vegetable oil
3/4 cup onions -- chopped
3 cloves garlic -- well chopped
2 tablespoons all-purpose flour
1 1/3 cups vegetarian bouillon
1/4 teaspoon dried thyme
salt and pepper to taste
2 cups lentils -- cooked
1 package frozen mixed vegetables -- * see note
3 medium potatoes
1/4 cup skim milk
1 tablespoon butterRecipe
To make the potatoes, cube about 3 medium potatoes and place in a steamer. Steam until the potatoes are soft enough to allow a fork to push through. Remove from the steamer and place in a saucepan. Add 1/4 cup warm milk and 1 tablespoon butter. Mash. Put over a very low heat to keep warm. In a saucepan, heat the oil. Fry the onions and garlic until softened. Stir in the flour until it is absorbed. Add the broth and the spices and cook, stirring, until the mixture begins to boil. Stir in the lentils and the vegetables. Lower heat and allow to cook for about 10 more minutes. In a 9-by-5 nonstick bread loaf pan, place the broth mixture. On top of this, spoon the potatoes until the top is covered. Bake until the top is brown--about 40 minutes.
Makes 6 servings
*Editor's note: You might want to substitute your own fresh vegetables if you have the time
NOTES : Per serving: 392.2 cal, 8.3g (18.3%) fat, 23.8g fibre, 497mg sodium
Per serving: 3.78 points
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