Chicken Shepherd's Pie

Chicken Shepherd's Pie

Ground chicken, onions, mushrooms, and peas covered with mashed potatoes, and baked until golden.

Originally created in England to use up leftovers from the Sunday roast by adding any readily available vegetable, «shepherd's pie» found a new life in North America where corn was soon added to the basic recipe. In French Canada it is known as «China Pie», either because the cooks of the railway companies, who were making such a cheap dish, were all Chinese, or because some Québécois workers having eaten this meal in a city named China, Maine, brought the recipe back home towards the middle of the 19th century.

6 servings
Preparation 25 min
Cooking 30 min

400 calories per serving 


Ingredients

5 potatoes   1 kg
1 1/2 onions, finely chopped   300 g
16 button (white) mushrooms, thinly sliced   220 g
2 tbsp olive oil   30 mL
500 g ground chicken, or ground turkey    
2 tbsp tomato paste   30 mL
1 tbsp Worcestershire sauce   15 mL
1 cup chicken broth   250 mL
1 cup frozen peas   120 g
1 cup milk, skimmed, 0%   250 mL
2 tbsp margarine non-hydrogenated   28 g
  ground pepper to taste    
1 pinch salt [optional]   0.1 g

Before you start

For individual pies, choose baking dishes which contain about 375 ml or 1 ½ cups when 3/4 full.

Method

  1. Preheat the oven to 205°C/400°F.
  2. Prepare the vegetables: finely chop the onion; thinly slice the mushrooms; peel the potatoes, cut them in half then boil them 20-25 min until very tender. Drain them well and set aside.
  3. Heat the oil in a pan over medium-high heat. Add the ground chicken and sear it until it looses its pink colour, about 7-8 min.
  4. When the chicken is golden-coloured, add the chopped onion then cook 2 min with stirring. Stir in the dmushrooms, tomato paste, Worcestershire sauce, and broth. Add the frozen peas and continue cooking until heated through, about 4-5 min. Add salt and pepper. Remove the pan from the heat and tranfer the contents to a large baking dish, or distribute into individual baking dishes.
  5. Pour the milk into a large microwave-safe bowl. Add the margarine and microwave on medium-high a few minutes, uncovered, until very hot. Add the cooked potatoes and mash until creamy. Add salt and pepper to taste. Place a spoonful of the potato mixture on top of the chicken mixture, then gently spread it with a spoon to cover evenly.
  6. Bake in the middle of the oven until the top is golden-brown, about 30 min. Serve.

Remarks

The pies can be frozen right after having been covered with the mashed potatoes and individually wrapped. They can be baked (taken directly from the freezer) for about 50 min at 205°C/400°F.

Nutrition Facts Table

Nutrition Facts

per 1 serving (400g)

Amount

% DV*

* DV = Daily Value

Calories

400

Fat

16 g

25 %

Saturated 1 g
+ Trans 0 g

5 %

Cholesterol

60 mg

Sodium

240 mg

10 %

Carbohydrate

40 g

13 %

Fibre

4 g

15 %

Sugars

8 g

Protein

22 g

Vitamin A

30 %

Vitamin C

30 %

Calcium

10 %

Iron

20 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 2 servings
Grain Products: 0 serving
Milk and Alternatives: ¼ serving
Meat and Alternatives: 1 serving

More info

Claims

Free :
Added Sugar, Trans Fat
Low :
Calories, Cholesterol, Saturated Fat, Sodium
Source of :
Calcium, Fibre, Vitamin B12, Vitamin C, Vitamin E, Zinc
Good source of :
Copper, Folacin, Iron, Magnesium, Manganese, Niacin, Pantothenic Acid, Selenium, Vitamin B1, Vitamin B2, Vitamin K
Excellent source of :
Phosphorus, Potassium, Vitamin A, Vitamin B6, Vitamin D

More info


This recipe is in the following categories: Poultry | Vegetables | Main courses/Entrées | Diabetes-friendly | Halal | High Iron | High Vitamin D | Low Calorie | Low Cholesterol | Low Saturated Fat | Low Sodium | Bake | Canadian

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