Monday, March 9, 2009
Gluten-free Shepherd's Pie
There are probably as many versions of shepherd's pie as there are shepherds. But this is my gluten-free version of the un-gluten free version that I used to make with a can of tomato soup. This is a quick and easy casserole; my kids like it and I always feel good about it, because even the non-vegetable lovers in the family get a healthy serving of veggies!
Gluten-free Shepherd's Pie
1 pound of lean ground turkey, not turkey breast
1 Tbsp. Mrs. Dash, grill seasoning for chicken
1-15 oz can of tomato sauce
1/2 tsp. of baking soda
2-15 oz cans of green beans, drained
4-5 cups of mashed potatoes
4 to 6 oz of shredded cheddar cheese
Salt and pepper to taste
First, make sure all of your ingredients are GF. Crumble and brown the turkey in a large frying pan. I run the Mrs. Dash through my pepper mill to make it a little finer, but it'd be ok the way it is. Sprinkle the turkey with Mrs. Dash and cook until turkey is no longer pink. Add the tomato sauce and baking soda and stir. (The baking soda cuts the acidity of the tomato sauce.) Add the green beans, stir and bring it all to a simmer over medium heat. I usually let it simmer for 5 minutes or so, so that it's not too juicy under the potatoes. Taste for seasonings, you might want to add some salt or pepper, I don't usually add salt, but I do like pepper. Pour hot mixture into a 13x9" casserole dish, spread the hot mashed potatoes over the top, and top with the shredded cheese. If your ingredients are all hot, you can get away with tenting the top with tinfoil to melt your cheese. No oven involved. Of course you can heat or reheat it in a 350 degree oven until it is bubbly. If you are going to bake it, put the cheese on during the last 5 minutes.
If my family loved onions like I do, I'd saute half of a chopped onion and add it to the turkey burger. If you don't like canned beans, frozen or fresh green beans work, too. You can make your own mashed potatoes, but fake potatoes make this a really fast and easy dinner (make sure they are GF). I called the Mrs. Dash 1-800 number: All Mrs. Dash products are made with gluten free ingredients and on segregated lines, they are not however made in a segregated facility (they process wheat there on separate lines). This spice blend is great with poultry, but if you don't want to use it, I'd go with a spice combination that includes garlic, pepper, sweet red chili pepper, and Italian seasonings.
Note for diabetics: I usually count a serving as a section of casserole with about a 1/2 cup of potatoes on top. I bolus for 20g of carbs in each serving.