Diabetes Recipes: Shepherd’s Pie Rebooted-- a Health Option

Shepherd's pie is full of creamy mash potatoes, ground red meats and lovely gravy. Delicious, but not the most diabetic-friendly meal.

Until now, that is.

The best thing about this recipe is that it can be cooked in advanced and frozen, then thawed and baked. It also keeps really well for leftovers— it gets even better the next day.

You Will Need

1 tsp. butter or margarine
2 leeks
1 large baking potato
2 cups broth (vegetable or chicken)
2 tbsp. whole milk
3 carrots, peeled and diced
1 cup frozen peas
32-oz bag frozen cauliflower
1/4 cup garden veggie cream cheese
1/8 tsp garlic powder
Milk (optional)
2 lbs. Lean ground turkey
1/4 tsp ground cumin
2 tsp chopped fresh rosemary (or 1 tsp dried ground rosemary)
1 tsp. canola oil
Nonstick cooking spray
Salt & pepper to taste


Clean and chop the leeks. Dice the potato.
Place a large saucepan on medium-high heat and add the butter and leeks. Sauté the leeks for about 4 minutes, then add the potato and 1 cup of broth. Let simmer, covered, for 15 to 20 minutes until the veggies are falling apart. Add more broth, if necessary, to compensate for evaporation.
Use an immersion blender, or add the mixture to a blender or food processor. Add the milk and process to puree the ingredients. Add more broth if the mixture is too thick-- you want it to be the consistency of hearty gravy.
Bring a pot of liberally salted water to a boil on the stove.
Put the cleaned, diced carrots in the water. Five minutes later, add the frozen peas. Two minutes after that, strain the peas and carrots out with a spider strainer or slotted ladle.
Add the cauliflower to the water and let it boil for about 5 - 8 minutes, until thawed and very soft. Strain it.
Add the cream cheese, garlic powder, salt and pepper to the cauliflower and mash it up like mashed potatoes. If it's too thick, add a tiny bit of milk at a time to thin it. Add salt and pepper to taste.
In a skillet, add the canola oil and ground turkey. Brown the turkey and drain fat if necessary. Add the cumin and rosemary. Add the peas and carrot, then gently stir in the leek and potato gravy. Add salt and pepper to taste.
Grease a casserole dish with a nonstick cooking spray. Add the meat mixture. Top it with the cauliflower and spread the mock mash potatoes over the top.
Put the shepherd’s pie into the oven for 25 minutes and remove when it's heated through.

Photo: There's A Cook In My Kitchen Blog