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Shepherd’s Pie – w

Source of Recipe

Weight Watchers Cookbook - 1998
Shepherd’s Pie – w
Serves: 4

1 T. reduced-calorie stick margarine
2 T. flour, - ‘divided’
1 c. low-sodium chicken broth
1 tsp. low-sodium soy sauce
1/4 c. water
2 c. cubed cooked chicken

2 carrots, sliced and blanched *
1 c. chopped clean spinach leaves
6 scallions, chopped
1/2 c. thawed frozen corn kernels
1/2 c. evaporated skimmed milk
1 tsp. dried thyme leaves, crumbled
1/2 tsp. ground marjoram

3 medium russet potatoes, cooked, peeled and mashed
1 T. grated Parmesan cheese
1/4 tsp. paprika

* (Blanching is a form often used to retain the color and nutrients in vegetables. To blanch vegetables, simply plunge into rapidly boiling in small quantities, remove and rinse under cold running water, which stops the cooking process.)

In a medium nonstick saucepan, melt the margarine. Sprinkle with 1 T. of the flour; cook, stirring constantly, 2 minutes. Whisk in the broth, soy sauce and 1/4 c. water; bring to a boil. Reduce heat and simmer, stirring constantly, until thickened, 3-4 minutes. Preheat the oven to 400º; spray a 2-qt. casserole with nonstick cooking spray.

In a large bowl, combine the chicken and remaining tablespoon of flour. Stir in the next 7 ingredients and the sauce. Transfer to the casserole.

Top with potatoes, spreading to cover the filling completely; sprinkle with cheese and paprika. Bake until bubbling and the potatoes are golden, 30-35 minutes.

One serving equals: 268 calories…3 gm fat (1 gm saturated)…51 mg cholesterol…209 mg sodium…37 gm carbohydrate…4 gm fiber…25 gm protein…160 mg calcium +++WWP: 5