Рецепт Simple Substitutions
Does lightening up your diet mean saying goodbye to all the things you love? Does it mean resigning yourself to a life of bland salads and gnawing hunger? No way! Get creative and you just might surprise yourself with the tempting and well-balanced dishes you come up. Changing your eating habits is a big challenge. So don’t feel pressured to reinvent your lifestyle overnight, cause it ain’t gonna happen. Just like going from couch potato to running 3 miles/day- kind of unrealistic. Remember that it’s better to make adjustments a little at a time than not at all. Once you start in on the small changes, the big payoffs will come. Obvious changes would begin with your everyday recipes. Although I have posted about this before, with my Penne with Red Vodka Sauce recipe.. “healthifying” recipes will never get old! Start easy. Take a look at your recipe collections. Read through the ingredients and start with exchanging ingredients with the lower fat versions. Rather than making dishes hearty with fats and creams, add more vegetables without the added calories to count. Eat on smaller plates or out of individual ramikins, rather than casserole dishes. So- I reinvented this comfort favorite, commonly used for leaftovers..I replaced the beef with ground white turkey breast and more fresh veggies. Take a look at the italicized words for easy subs.
Turkey & Leek Shepherd’s Pie
INGREDIENTS:
Filling
- 2 teaspoons extra-virgin olive oil
- 1 lb ground white turkey breast meat
- 1 cup sliced baby bella mushrooms
- 1 teaspoons garlic salt
- 2 teaspoons pepper
- 2-3 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
- 1 teaspoon dried italian seasoning
- 2 cups all natural vegetable broth
- 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
DIRECTIONS:
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. 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. Set aside.
To prepare filling: Preheat oven to 425°F. Heat 2 teaspoons oil in a large skillet or Dutch oven over medium heat. Add turkey breast and mushrooms, season with garlic salt and pepper and cook until brown and mushrooms are softened. Remove from pan, set aside. In the heated pan, add leeks, zucchini and carrots and cook, stirring, until the leeks soften, about 7 minutes. Add garlic and cook, stirring, 1 minute more. 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. Add turkey back to the pan and transfer the mixture to a 2-quart baking dish or 6 individual ramikins and set aside.
Spread the potatoes on top of the turkey mixture in each ramikin or large baking dish. Set the dish(es) on a baking sheet and bake until the potatoes and filling are heated through and the top is golden brown, 25 to 30 minutes.
Nutrition Information
Makes 6 servings:
331 calories
8 g fat
42 g carbohydrates
22 g protein
5 g fiber