A Lighter Turkey Shepherd’s Pie
When I first started on the low FODMAP diet and was discussing it with friends and family, the idea of “comfort food” kept coming up. There seemed to be an assumption that I wouldn’t be able to have any of my old favorites – like a turkey shepherd’s pie!
At first glance, maybe you thought this too, but we are happy to tell you that that could not be further from the truth.
In fact, we have a “Comfort Food” category in our Recipe Filter so that you can find them swiftly. This Turkey Shepherd’s Pie certainly fits the bill.
Classics Made Low FODMAP
Classic shepherd’s pie is based on lamb and often includes high FODMAP peas but it is a recipe that lends itself to variation. This Turkey Shepherd’s Pie version is lighter featuring turkey and forgoes the peas.
Carrots and zucchini and green beans are the highlighted vegetables here and I have further lightened the sauce and the mashed potato topping by using unsweetened almond milk.
Gather the Family
I like to make this in a decorative casserole dish and serve it family style from the dinner table.
Add a salad and you have a low FODMAP comfort food meal to rival any other.
And you can get the dish onto the table in 1 hour.
Turkey Shepherd’s Pie
Missing shepherd's pie because the original features high FODMAP peas? This Turkey Shepherd’s Pie is low FODMAP and we have even lightened up the mashed potato topping with unsweetened almond milk.
Turkey Shepherd’s Pie Filling:
- 1/4 cup (60 ml) Garlic-Infused Oil, made with olive oil
- 3/4 cup (54 g) chopped leeks, green parts only
- 1/4 cup (16 g) chopped scallions, green parts only
- 2 (medium) carrots, peeled, root end discarded, cut crosswise into 1/2-inch (12 mm) rounds
- 4 ounces (115 g) slender green beans, trimmed, cut crosswise into thirds
- 1 medium zucchini, ends trimmed, quartered lengthwise and cut crosswise into 1/2-inch (12 mm) rounds
- 2 pounds (910 g) ground turkey
- 2 tablespoons tomato paste
- 2 tablespoons Worcestershire sauce
- 1/4 teaspoon rosemary (Heaping)
- 1/4 teaspoon sage (Heaping)
- 1/4 teaspoon thyme (Heaping)
- 2 tablespoons low FODMAP gluten-free flour
- 1 1/2 cups (360 ml) unsweetened almond milk, such as Almond Breeze
- Kosher salt
- Freshly ground black pepper
For the Filling: Position rack in middle of oven. Preheat oven to 375°F/190°C. Coat the inside of a 3-quart (2.8 L) ovenproof casserole dish with nonstick spray; set aside.
Heat a large skillet over low-medium heat. Add Garlic-Infused Oil until it is shimmering, then add leeks, scallions, carrots and green beans and sauté, stirring often, for about 10 minutes or until vegetables are crisp tender. Stir in zucchini and cook for about 2 minutes more or until zucchini becomes just tender.
Add the turkey to the skillet, breaking it up as you add it to the pan. Turn heat up to medium and stir the turkey around to brown well. Add tomato paste, Worcestershire sauce, rosemary, sage and thyme and continue to sauté until turkey is just barely cooked through.
Stir in the flour to coat everything evenly, then slowly add almond milk and continue to cook until a light sauce develops. Taste and adjust seasoning with salt and pepper. Scrape mixture into prepared pan.
For the Topping: If you are good at multitasking, get a large pot of salted water boiling while you are sautéing the filling. Cook the potatoes until tender, about 15 to 20 minutes. Drain well and return potatoes to pot. Add butter and begin to mash with a hand-held potato masher. Slowly add enough almond milk to create a nice thick but smooth texture. Season to taste with salt and pepper. Spread the mashed potatoes evenly over the filling, covering it edge to edge.
Bake for about 30 minutes or until the mashed potatoes are a bit browned here and there and filling is hot. If you want to brown the potatoes further, you can run the casserole under a broiler for a few minutes. Sprinkle with paprika and serve. A crisp, green salad with a sharp vinaigrette is a perfect accompaniment.
- Make sure your almond milk is UNSWEETENED! Even if you like vanilla or sweetened with your tea or cereal, use unsweetened for savory cooking!
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.
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