Shepherd's Pie

1 14 ounce can tomatoes
1½ ounce TVP (textured vegetable protein) granules
3 oz tomato paste
1½ lb root vegetables (such as leeks, turnips, carrots, etc.)
1 lb potatoes (can use instant flakes)
½ ounce nutritional yeast flakes
½ cup non-fat Soy Moo or any low-fat soy or rice milk
½ t Worcestershire sauce (optional)
½ t dried mixed herbs [basil, oregano, parsley, thyme, marjoram, etc.] (optional)

Turn oven on to 350° F. Peel potatoes and put on to boil (or use flakes). Empty tomatoes into saucepan, add TVP. Bring to boil and reduce to simmer. Add herbs and Worcestershire sauce. Put vegetables on to cook lightly, add tomato paste to TVP mixture. When vegetables are cooked, add to TVP mixture (add some cooking liquid if the TVP is too dry).

When potatoes are cooked, mash with soy or rice milk. Then sprinkle in the nutritional yeast flakes, and more milk if required. Stir until well mixed.

Place potatoes on top of the TVP and vegetable mix. Bake about 30 minutes. The potatoes should be slightly puffed up and browned on top. If not browned, put under broiler for a few minutes.

Serves 4, each: Calories 229, Fat 0.99 g. (4% cff), Carbohydrate 43.1 g., Protein 13.3 g.

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©2000 Dr. Neal Pinckney Healing Heart Foundation