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Recipe Details:
This is a recipe for a lighter version of the classic dish beloved and enjoyed by many people. Shepherd’s pie can be made many different ways. This one is a more diabetes-friendly version of it.
Ingredients:
Ground chicken – 1 lb.
Mashed potato (you can use mashed cauliflower instead to make the dish lighter) – 6 cups
Large chicken egg – 1
Wheat flour – 2 tbsp.
Tomato paste – 3 tbsp.
Frozen vegetables mix (peas, carrot, etc.) – 16 Oz.
Step 1 Heat olive oil in a large skillet. Add the minced onions and sauté it until translucent. Step 2 Add the ground chicken to the onion and season with thyme, salt, and pepper. Step 3 Cook the chicken until it’s no longer pink. Step 4 Remove the meat from the skillet and drain the excess fat. Step 5 Put the meat back in the skillet. Add the frozen vegetables and butter. As soon as vegetables begin to thaw, sprinkle the contents of the skillet with flour. Stir well. Step 6 Add about 60% of the chicken stock to the skillet, then add the tomato paste and Worcestershire sauce. Stir and slightly reduce the liquid in the skillet. Step 7 Add the remaining chicken stock and reduce again to a thick gravy consistency. Add salt and pepper if necessary. Step 8 Grease a a 9×13-inch baking dish with cooking spray. Spread evenly the chicken with vegetables mixture and top it with a layer of mashed cauliflower or mashed potato. Step 9 Beat the chicken egg and brush the cauliflower (or potato) layer with it. Then sprinkle with grated parmesan. Step 10 Preheat oven to 400 F. Put the baking dish in the oven and bake until the top starts to brown (about half an hour). Step 11 Remove the baking dish from the oven, let it cool for 15 minutes, then serve and enjoy!
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