Candace's Favorite Things

Thursday, September 29, 2011

THURSDAY'S DISH'IN NUTRITION ...This week "Is A Festive Fare Offering- Because of The Special Occasion at Hand, Oct.1st"!

Turkey & Leek Shepherd's Pie

The mashed potato-covered shepherd's pie was originally created to use up the leftovers from a festive roast. This version blends peas, leeks and carrots with diced turkey, all in a creamy herb sauce. The dish is a perfect way to create a second meal with the holiday turkey but if you like, use leftover roast chicken, duck or goose.
"We made this last night but used sweet potatoes instead, it was amazing ! It was easy to make and the sweet potatoes gave it some extra flavor and vitamins ! "

6 servings
Active Time: 45 minutes
Total Time: 1 1/4 hours


2 teaspoons extra-virgin olive oil

2 large leeks, white and light green parts only, well washed and thinly sliced

1 1/2 cups thinly sliced carrots

3 cloves garlic,minced

1/3 cup dry white wine

3 tablespoons all-purpose flour

2 teaspoons chopped fresh sage, or 1/2 teaspoon dried, rubbed

2 cups reduced-sodium chicken broth

2 cups diced cooked turkey, or chicken (see Tip)

1 cup frozen peas

1/4 teaspoon salt

Freshly ground pepper to taste

Mashed Potatoes

2 pounds potatoes, preferably Yukon Gold, peeled and cut into chunks

1/2-3/4 cup nonfat buttermilk, (see Tip)

1/4 teaspoon salt

Freshly ground pepper to taste

1 large egg, lightly beaten

1 tablespoon extra-virgin olive oil

1.To prepare filling: Preheat oven to 425°F. Heat 2 teaspoons oil in a large skillet or Dutch oven over medium heat. Add leeks and carrots and cook, stirring, until the leeks soften, about 7 minutes. Add garlic and cook, stirring, 1 minute more.

2.Pour in wine and stir until most of the liquid has evaporated. Add flour and sage and cook, stirring constantly, until the flour starts to turn light brown, about 2 minutes. Stir in broth and bring to a simmer, stirring constantly, until the sauce thickens and the carrots are barely tender, about 5 minutes.

3.Add turkey (or chicken) and peas and season to taste with salt and pepper. Transfer the mixture to a deep 10-inch pie pan or other 2-quart baking dish and set aside.

4.To mash potatoes and bake pie: Place potatoes in a large saucepan and add cold salted water to cover. Bring to a boil over medium heat. Cook, partially covered, until the potatoes are tender, about 10 minutes. Drain and return the potatoes to the pan. Cover and shake the pan over low heat to dry the potatoes slightly, about 1 minute. Remove from the heat.

5.Mash the potatoes with a potato masher or whip with an electric mixer, adding enough buttermilk to make a smooth puree. Season with salt and pepper. Stir in egg and 1 tablespoon oil.

6.Spread the potatoes on top of the turkey mixture. With the back of a spoon, make decorative swirls. Set the dish on a baking sheet and bake until the potatoes and filling are heated through and the top is golden brown, 25 to 30 minutes.

Tips & Notes

Make Ahead Tip: Equipment: 10-inch pie pan or other 2-quart baking dish

Tips: Use leftover roasted turkey or chicken. Or to poach chicken breasts, place boneless, skinless chicken breasts in a medium skillet or saucepan. Add lightly salted water to cover and bring to a boil. Cover, reduce heat to low and simmer gently until chicken is cooked through and no longer pink in the middle, 10 to 12 minutes.

No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: mix 1 tablespoon lemon juice or vinegar to 1 cup milk.

Per serving: 331 calories; 8 g fat ( 2 g sat , 4 g mono ); 73 mg cholesterol; 42 g carbohydrates; 22 g protein; 5 g fiber; 358 mg sodium; 991 mg potassium.

Nutrition Bonus: Vitamin A (120% daily value), Vitamin C (63% dv), Potassium (29% dv), Iron (19% dv)

Today is usually THURSDAY'S DISH'IN NUTRITION and then Friday is FRIDAY'S FESTIVE FARE...
where I post a healthy recipe for you to consider making for yourself or yourself and your family over the weekend...or to gather the goods and make next week.
This weekend is a Special and Precious time. Sat. Is Oct. 1st. The first day of Breast Cancer Awarness Month. I will be on the air, my 11 fitness segment, covering the Opening Ceramonies so to speak. Discussing how proper nutrition and fitness help to ward of Cancer to the best of our ability and to highlight a couple of local events worth your time, energy and dollars. Tomorrow's post ..on the eve of the First day of THIS PRECIOUS SPECIAL MONTH will be about these matters. In additioin, to help you remember the content that I cover on the air, I will repost the same on Sat. again so you are sure to make the most of your time spent helping to find a cure for this disease. Let's all gather hands and hearts sisters AND brothers and find a cure...,
So, Enjoy this recipe
Until tomorrow,

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