Name: Lightened Shepherd’s Pie
Prep time: 20 minutes
Cook time: 35 minutes
Total time: 55 minutes
Yield: 6 porciones
Ingredients: 1 lb lean ground turkey (GI: 0); 1 cup cooked green lentils (GI: 21); 1 medium onion, diced (GI: 10); 2 carrots, diced (GI: 39); 2 celery stalks, diced (GI: 15); 1 cup frozen peas (GI: 51); 2 garlic cloves, minced (GI: 10); 1 cup low-sodium, fat-free beef or vegetable broth (GI: 0); 2 tbsp tomato paste, no added sugar (GI: 55); 1 tsp dried thyme (GI: 0); 1 tsp dried rosemary (GI: 0); 0.5 tsp black pepper (GI: 0); 1 lb cauliflower florets (GI: 15); 1 lb Yukon Gold potatoes, peeled and cubed (GI: 54); 0.25 cup plain nonfat Greek yogurt (GI: 12); 1 tsp olive oil (GI: 0); 0.25 tsp salt, or to taste (GI: 0)

Ingredientes

1 lb lean ground turkey (GI: 0)
1 cup cooked green lentils (GI: 21)
1 medium onion, diced (GI: 10)
2 carrots, diced (GI: 39)
2 celery stalks, diced (GI: 15)
1 cup frozen peas (GI: 51)
2 garlic cloves, minced (GI: 10)
1 cup low-sodium, fat-free beef or vegetable broth (GI: 0)
2 tbsp tomato paste, no added sugar (GI: 55)
1 tsp dried thyme (GI: 0)
1 tsp dried rosemary (GI: 0)
1/2 tsp black pepper (GI: 0)
1 lb cauliflower florets (GI: 15)
1 lb Yukon Gold potatoes, peeled and cubed (GI: 54)
1/4 cup plain nonfat Greek yogurt (GI: 12)
1 tsp olive oil (GI: 0)
1/4 tsp salt, or to taste (GI: 0)

Instrucciones

1
Preheat the oven to 400°F.
2
Steam or boil the cauliflower and potatoes for 12–15 minutes, until tender. Drain well, then mash with Greek yogurt, olive oil, and half the pepper.
3
Meanwhile, heat a large oven-safe skillet over medium heat. Cook the turkey, onion, carrots, and celery for 6–8 minutes, breaking up the turkey.
4
Stir in the garlic, lentils, peas, tomato paste, broth, thyme, rosemary, remaining pepper, and salt. Simmer for 8 minutes, until slightly thickened.
5
Spread the cauliflower-potato mash over the filling. Bake for 15–18 minutes, until bubbling and lightly browned.
6
Rest for 5 minutes before serving.

Receta generada por IA: Esta receta fue creada por un chef de IA. Verifica los ingredientes, cantidades y tiempos de cocción antes de preparar. Siempre revisa los alérgenos.

Prep:20 minutes

Cocción:35 minutes

Total:55 minutes

Porciones:6

Lightened Shepherd’s Pie

Ingredientes

Instrucciones

Comments

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