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Recipe of the Week

March 14, 2017

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Potatoes are high in vitamin C, potassium, and other important nutrients.

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Shepherd's Pie with Garlic Chive Potato Crust

Shepherd's Pie with Garlic Chive Potato Crust

This classic recipe uses a simple filling of carrots and peas, topped with a dairy-free garlic chive potato crust. Enjoy this fat- and gluten-free dish at your next dinner party!

Makes 4 pies

Ingredients

For Pie Filling:
2 medium carrots, diced
4 stalks celery, diced
1 medium onion, diced
3 cloves garlic, minced
1 teaspoon dried rosemary
1/4 teaspoon rubbed sage
2 tablespoons tomato paste
2 tablespoons brown rice flour
1/4 teaspoon salt
1/8 teaspoon black pepper
1/2 cup frozen peas

For Garlic Chive Mashed Potato Crust:
2 medium russet potatoes, peeled and chopped
4 cloves garlic
1/2 cup almond milk (or any nondairy milk)
1/4 cup nutritional yeast
1/2 teaspoon salt
1/4 teaspoon black pepper
2 tablespoons chopped chives 

Directions

Gather ingredients. Preheat broiler to high. 

Peel potatoes and cut into large pieces. Place potatoes and garlic cloves into a large pot and cover with water. Cover with a lid, bring to a boil, then reduce to a simmer. Cook until potatoes are tender, about 10 minutes. While potatoes cook, start working on the filling. 

Prep your carrots, onion, and celery: Peel and dice into 1/4-inch pieces. Heat a wide pan over medium-high heat. Add diced veggies, cover, and let brown for about 3-4 minutes. When onions are starting to brown, add the tomato paste, rosemary, and sage. Stir well to combine, cover, and cook 1-2 minutes, until tomato paste darkens. Add the brown rice flour and stir well to coat all of the veggies. Cook until flour is no longer white, just another minute or two. Before the flour burns, add 2 cups of water (or vegetable stock). Use a wooden spoon to scrape up any bits from the bottom of the pan. Partially cover and simmer for about 10 minutes. Check to make sure your carrots are tender, but not mushy. Remove the lid to cook off excess liquid. Simmer until thick and stew-like. Turn off heat when you reach this point. 

When potatoes are done, check that they can easily slide off a paring knife. Drain the potatoes. Return back to your hot pot. Add the almond milk, salt, pepper, nutritional yeast, garlic powder, and chives. Use a potato masher to mash well. Pour stew mixture into 4 individual pie tins (or use one larger tin for sharing). Spread the mashed potatoes over the stew mix. Place under the broiler for 4-5 minutes, until golden on top. 

Chef's Tips: You can easily scale this recipe down or up. Using individual pie tins allows for single-portion sizes, perfect for prepping your meals on the weekend and simply reheating during the week.

Source: Recipe by Chef Katie Simmons. Katie is a personal chef based in Chicago and a graduate of the T. Colin Campbell Plant-Based Nutrition Certificate program. Her website, Plants-Rule, features delicious, healthy recipes for those with special dietary concerns like gluten-free, oil-free, plant-based, and low-residue. Outside of the kitchen, she is a fitness instructor.

Per serving (1/4 of recipe, about 1 pie): Calories: 173; Calories from Fat: 9; Total Fat: 1 g; Saturated Fat: 0 g; Cholesterol: 0 mg; Sodium: 402 mg; Potassium: 876 mg; Total Carbohydrates: 34 g; Fiber: 7 g; Sugar: 6 g; Protein: 9 g; Calcium: 19 mg; Iron: 97 mg

Please feel free to tailor Physicians Committee recipes to suit your individual dietary needs.

  Physicians Committee for Responsible Medicine

5100 Wisconsin Ave., N.W.
Suite 400
Washington, D.C. 20016
Contact: 202-686-2210
E-mail: info@pcrm.org
Website: www.pcrm.org

Food for  Life

Food for Life is an award-winning Physicians Committee for Responsible Medicine program designed by physicians, nurses, and registered dietitians that offers cancer, diabetes, and kids classes that focus on the lifesaving effects of healthful eating. Each class includes information about how certain foods and nutrients work to promote health, along with cooking demonstrations of simple and nutritious recipes that can be recreated easily at home. Learn more here >>

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Physicians Committee for Responsible Medicine
5100 Wisconsin Ave., N.W., Ste.400, Washington DC, 20016
Phone: 202-686-2210 Email: pcrm@pcrm.org

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