Diabetic Cooking

Main Dishes

Vegetarian Shepherd’s Pie



  • 2 teaspoons olive oil
  • 1 cup sliced onion
  • 1 package (16 ounces) mushrooms, quartered
  • 1 1/4 teaspoons minced garlic, divided
  • 1 cup sliced carrots
  • 1 cup sliced celery
  • 1 cup frozen green peas
  • 1/4 cup all-purpose flour
  • 3 cups low-sodium vegetable broth
  • 1/4 teaspoon salt
  • 1/4 teaspoon dried rosemary
  • 2 medium russet potatoes, peeled and cubed
  • 1/4 cup fat-free (skim) milk
  • 1 tablespoon light margarine
  • 1/4 teaspoon black pepper
  • Fresh rosemary (optional)


Heat oil in large saucepan over medium-high heat. Add onion; cook and stir 3 minutes or until just begins to soften. Add mushrooms; cook and stir 5 minutes or until vegetables are tender. Add 1 teaspoon garlic; cook and stir 1 minute. Add carrots, celery, and peas; cook and stir 5 minutes or until crisp-tender.

Sprinkle flour over vegetables; cook and stir 2 minutes. Add broth, salt, and dried rosemary. Bring to a boil. Reduce heat; simmer 30 to 35 minutes or until thickened.

Meanwhile, place potatoes in medium saucepan. Add enough water to cover potatoes. Bring to a boil over high heat. Reduce heat; simmer 15 minutes or until potatoes are tender; drain.

Beat potatoes, milk, margarine, remaining 1/4 teaspoon garlic, and pepper in medium bowl with electric mixer at low speed until smooth.

Preheat broiler. Pour vegetable mixture into 2-quart casserole. Gently spread mashed potatoes over top. Broil 5 minutes or until light golden brown. Garnish with fresh rosemary.

Yield: 6 servings. Serving size: 1/6 of recipe.

Nutrition Facts Per Serving:
Calories: 160, Carbohydrates: 28 g, Protein: 6 g, Fat: 3 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 240 mg, Fiber: 5 g

Exchanges per serving: 2 Bread/Starch, 1/2 Fat.

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