And Now a Few Thankfully Light Recipes continued...
Makes 1 sandwich.
Per sandwich: 339 calories, 33 g protein, 36 g carbohydrates, 6.5 g fat (3.2 g saturated fat, 0.9 g monounsaturated fat, 0.7 g polyunsaturated fat), 81 mg cholesterol, 4 g fiber, 419 mg sodium. Calories from fat: 17%.
The Day After Irish Shepherd's Pie
Journal as: 1 serving Quick Meal "Light Frozen dinner, pasta or rice with meat or fish or vegetarian with cream sauce" OR 1 serving "Lean Meat without added fat" + 1 serving "vegetable serving without added fat" + 1 serving "starch and legumes without added fat"
This is a wonderful way to enjoy the leftover mashed potatoes, green vegetables, and gravy, too!
Canola cooking spray
2/3 cup chopped mild or sweet onion
2 cups diced roasted turkey
2 cups leftover gravy
1/2 to 1 teaspoon Worcestershire sauce (optional)
1-2 cups assorted leftover vegetables (optional)
2 cups mashed potatoes
1 tablespoon butter or no/low-trans fat margarine
Freshly ground black pepper (optional)
- Preheat the oven to 400 degrees Farenheit. Coat the inside of a deep-dish pie plate with canola cooking spray.
- Coat a large, nonstick skillet with canola cooking spray, add the onion, and cook until the onion is lightly browned. With the spatula, stir in the diced turkey, gravy, Worcestershire sauce, and leftover vegetables, if desired.
- Spread the turkey mixture evenly in the prepared pie plate. Spread the mashed potatoes evenly over the meat. With the fork, make a design in the mashed potatoes. Set aside.
- In a microwave-safe cup, melt the butter in the microwave (or melt it in saucepan over low heat on the stove). With a pastry brush, brush the top of the potatoes with the melted butter. Sprinkle black pepper over the top if desired.
- Place pie dish in the oven and cook until heated through and golden on top (about 25 minutes).
Makes 6 servings.
Per serving (using a store-bought gravy): 234 calories, 18 g protein, 24 g carbohydrate, 7.3 g fat (2.2 g saturated fat, 2.8 g monounsaturated fat, 2.2 g polyunsaturated fat), 42 mg cholesterol, 2.5 g fiber, 500-700 mg sodium (depending on the gravy). Calories from fat: 28%.