Those with liver concerns feel that they can’t have hearty foods. Well, by limiting some of the unhealthy ingredients, substituting healthier options and eating these types of food in moderation, even those with liver concerns can enjoy a hearty, stick to your ribs dinner.
While shepherd’s pie has been traditionally made with beef or lamb, substituting with turkey decreases the amount of fat without compromising flavor.
Nutrition facts are estimates gained from www.myfitnesspal.com. This information can differ based on brands of ingredients used.
- 1 pound ground turkey
- 2 teaspoons olive oil
- 2 cups chopped Spanish onion (about 2 medium-sized onions)
- 1½ cups diced carrot (about 3 medium-sized carrots)
- 8 ounces white mushrooms, sliced (baby bellas/creminis are a good alternative)
- 1 teaspoon dried thyme
- 2 tablespoons all-purpose flour
- 1 cup low-sodium chicken broth
- 1 teaspoon kosher salt
- Freshly ground black pepper
- ½ cup frozen peas
- ½ cup frozen corn
- 1½ pounds Yukon gold potatoes peeled and cubed (about 2-inch pieces)
- 1 small head cauliflower, cut into florets (about 2 pounds)
- ⅔ cup 1% lowfat milk
- 2 tablespoons unsalted butter
- In a large nonstick skillet cook the turkey over medium heat, stirring occasionally, until brown, about 4 minutes. Transfer the turkey to a plate.
- In the same skillet heat the olive oil and add the onions and carrots. Cover and cook until the vegetables begin to soften – approximately 8 minutes.
- Remove the cover and raise the heat to medium-high. Add the mushrooms and thyme and cook, stirring occasionally, until the mushrooms are soft and their liquid has evaporated – approximately 8 minutes.
- Return the meat to the pan and add the flour. Cook, while stirring, for 2 minutes. Stir in the chicken broth, ½ teaspoon salt and â…› teaspoon pepper and bring to a simmer being sure to scrape up any brown bits from the bottom of the pan.
- Stir in the corn and peas.
- Pour the mixture into a shallow 13”³ x 9”³ baking dish.
- Preheat the oven to 350 degrees.
- Arrange the potatoes in a steamer basket, and steam for 10 minutes. Add the cauliflower to the basket and cook until the potatoes and cauliflower are tender when pierced with the tip of a knife, about 15 minutes longer.*
- Mash the vegetables with a potato masher until smooth.
- Add the butter to the potato mixture until melted, then add the milk and remaining ½ teaspoon salt and a pinch of pepper and stir to combine.
- Spread the potato mixture on top of the meat and bake until heated through, about 25 minutes. TIP: To get your potatoes to brown in the oven, run the tines of a fork over the potatoes to make grooves. The high spots will brown up nicely.