Chicken Shepherd's Pie

By Nikki Sheriff

A layer of chicken, carrots, zucchini and broccoli lies beneath a mock mashed potato topping for a nutritious meal low in carbohydrates.

Chicken Shepherd's Pie
Ingredients
  • 1 TBSP olive oil

  • 2 cloves garlic, minced

  • 1 cup sliced carrots

  • 1 cup diced zucchini

  • 1 cup chopped broccoli

  • 1 cup cooked, diced chicken

  • 1 1/2 tsp Italian seasoning

  • 1/2 tsp dried sage

  • 1/2 tsp dried rosemary

  • Pepper to taste

  • 1 14 oz. can low sodium chicken broth

  • 1/4 cup + 2 TBSP low fat milk, divided

  • 2 TBSP corn starch

  • 1 head of cauliflower, cut from stem and chopped in 1 inch pieces

  • 1 TBSP butter

  • 1/4 cup shredded cheddar or Monterey jack cheese

Directions
  1. Preheat the oven to 400 degrees F.

  2. Heat olive oil over medium-high heat. Sauté garlic, carrots, zucchini and broccoli 10-12 minutes, or until tender.

  3. Add chicken, Italian seasoning, sage, rosemary and pepper to taste. Reduce heat to low.

  4. In a small pot, whisk broth, 1/4 cup of milk and corn starch. Heat over medium heat until thickened. Add to the vegetable mixture.

  5. Place cauliflower, 2 TBSP of milk and butter into a microwave proof bowl. Microwave for 5 minutes. Spoon the liquid over the cauliflower and microwave 5 more minutes. Repeat 1 more time until cauliflower is tender. Run cauliflower and liquid plus cheese through a food processor or blender until smooth.

  6. Pour the chicken and vegetables into a 2 quart baking dish. Smooth cauliflower purée over the top.

  7. Bake covered for 20 minutes, uncovering for the last 5 minutes.


Nutritional Facts

Servings
6
For 1/6 of the recipe
Calories 159
Saturated Fat 3g
Sodium 188mg
Carbohydrates 10g
Dietary Fiber 2g
Protein 10g

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