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Lentil & Ground Chicken Shepherd’s Pie

Makes 10 servings

Preparation Time: 30 min
Cooking Time: 45 min

Here's a delicious twist on a favourite comfort food. Adding lentils to the ground chicken filling boosts the protein, fibre and nutrients and contains only 290 calories per serving.

Ingredients

2 cups canned lentils, drained and rinsed 500 ml
1 tbsp olive oil 15 ml
2 cups onions, diced 500 ml
2  cloves garlic, minced 2 
1 lb lean ground chicken 0.5 kg
2 cups carrots, grated 500 ml
1  green pepper, diced 1 
3  tomatoes, medium, chopped 3 
1 cup low-sodium vegetable juice 250 ml
2 tsp Worcestershire sauce 10 ml
2 tsp thyme, fresh 10 ml
1/8 tsp cloves, ground 0.5 ml
1/2 tsp salt 2.5 ml
1/4 tsp black pepper, freshly ground 1.25 ml
8  potatoes, skin on, diced 8 
2/3 cups plain yogurt, 2–4% MF 170 ml
2 tbsp chives, fresh, sliced 30 ml
1/2 tsp paprika 2.5 ml
Yogurt stirred into the mashed potatoes instead of the usual butter and milk is another fun twist.

Instructions

Step 1
Preheat oven to 350°F (180°C). Rinse canned lentils under cold running water to remove starch and some of the salt. Drain and set aside.

Step 2
Heat oil over medium-high heat in a skillet. Dice onions and mince garlic. Sauté in pan until softened – about 4 minutes.

Step 3
Stir in ground chicken. Use the back of a wooden spoon to break chicken into smaller pieces. Stir and sauté until cooked through and ground chicken is lightly browned.

Step 4
Add lentils, grated carrots, diced green pepper and chopped tomatoes. Stir in vegetable juice, Worcestershire sauce, dried thyme, ground clove, salt and pepper. Cover and simmer on low heat while the potatoes are cooking.

Step 5
Cut unpeeled potatoes into chunks. Cover with cold water, bring to a boil, reduce heat and simmer until fork tender. Drain and mash with yogurt and minced chives.

Step 6
Spread hot filling into a baking dish. Mound scoops of potatoes over and use a spatula to smooth over pie. Sprinkle top with paprika. Bake in preheated oven for 30 minutes or until filling is bubbling and top lightly browned.

Nutrition & Notes

Nutrition Information
Valeur nutritive
Per Serving 350 g
% Daily Value
% valeur quotidienne
Amount
Teneur
Calories / Calories 290
Fat / Lipides 8 g
Saturated / saturés 0.5 g
+ Trans / trans
Cholesterol / Cholestérol 35 mg
Sodium / Sodium 210 mg
Carbohydrates / Glucides 39 g
Fiber / Fibres 6 g
Sugars / Sucres 7 g
Protein Protéines 16 g
90%
Vitamin A / Vitamine A
90%
Vitamin C / Vitamine C
8%
Calcium / Calcium
20%
Iron / Fer
Developed for Chicken Farmers of Canada by Nancy Guppy, RD, MHSc

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