Diabetic Cooking

Main Dishes

Stovetop Shepherd’s Pie

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Ingredients

  • 8 ounces lean ground turkey
  • 1 cup chopped onion
  • 1 cup chopped green bell pepper
  • 3 tablespoons ketchup
  • 1 tablespoon Worcestershire sauce
  • 1 2/3 cups water, divided
  • 1/4 teaspoon ground cumin
  • 1/8 teaspoon ground red pepper
  • 1/4 teaspoon salt (optional)
  • 1 1/4 cups fat-free (skim) milk
  • 1 1/3 cups instant mashed potatoes
  • 2 ounces shredded reduced-fat sharp Cheddar cheese

Directions

Heat medium nonstick skillet over medium-high heat until hot. Coat skillet with nonstick cooking spray. Add turkey. Cook, stirring to break up meat, until no longer pink. Drain on paper towels if necessary; set aside.

Add onion and bell pepper to skillet. Cook 4 minutes or until onion is translucent, stirring frequently. Add cooked turkey, ketchup, Worcestershire sauce, 1/3 cup water, cumin, and ground red pepper. Cook 2 minutes or until slightly thickened. Remove from heat. Cover; set aside.

Bring remaining 1 1/3 cups water and salt, if desired, to a boil in medium saucepan. Remove from heat. Stir in milk and potatoes. (Do not whisk.) Spoon mashed potatoes evenly over turkey mixture. Sprinkle evenly with cheese. Place skillet over medium-low heat. Cover; cook 6 to 8 minutes or until cheese melts.

Yield: 6 servings. Serving size: 2/3 cup.

Nutrition Facts Per Serving:
Calories: 289, Carbohydrates: 47 g, Protein: 16 g, Fat: 5 g, Saturated Fat: 2 g, Cholesterol: 31 mg, Sodium: 253 mg, Fiber: 4 g

Exchanges per serving: 3 Bread/Starch, 1 Meat.


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