This nutrition recipe for post-surgery healing uses ground turkey as a source of protein and increases the nutritional value of traditional Shepard’s Pie by substituting white beans for corn. The white beans not only add a nice amount of fiber and extra protein, but they also create a really creamy dish. This dish is terrific for leftovers and even works for a nontraditional (but very filling and energizing) breakfast.
This recipe was taken from the cookbook, The 150 Healthiest Slow Cooker Recipes on Earth, by Johnny Bowden
1 pound (454 g) leanest ground turkey
1 large white onion, diced
6 cloves garlic, minced
1 can (15 ounces, or 420 g) small white beans, drained and rinsed
1 1/2 tablespoon (16 g) dijon mustard
1 tablespoon (1.7 g) minced fresh rosemary (or 1 teaspoon dried, chopped)
1 1/4 teaspoon freshly ground black pepper, divided
1/3 cup (27 g) shredded Parmesan cheese
3 cups (675 g) cooked mashed potatoes
1/2 cup (24 g) chopped chives
2 teaspoons garlic powder
In a large skillet over medium-high heat, cook the turkey and onion until no pink remains, about 7 minutes. Drain the oils, stir in the garlic, and cook for 1 minute, stirring frequently. Transfer the contents to a slow cooker and add the beans, mustard, and rosemary, 3/4 teaspoon of salt, and 1/2 teaspoon pepper, stirring well to combine. Sprinkle evenly with the cheese.
In a medium-size bowl, combine the mashed potatoes, chives, garlic powder, the remaining 1/2 teaspoon salt, and the remaining 1/2 teaspoon pepper and mix well. Spread the potatoes evenly over the turkey and smooth out.
Cover and book on high for 3 to 4 hours, or on low for 4 to 6 hours, until heated through.Remove the lid for the final 20-30 minutes of cooking to allow for the evaporation of any excess moisture before serving.
Or heat oven to 400 degrees, and bake in an oven safe glass casserole dish for 25 minutes (or until potatoes begin to brown).
Yield: 6 servings
Per Serving: Calories 415.4; Calories from fat 133.8; Total fat 20.2 g; Cholesterol 62.2 mg; Sodium 1,169.4 mg; Potassium 562.8 mg; Total carbohydrates 35.5 g; Fiber 5.9 g; Sugar 2.8 g; Protein 21.1 g