Shepherd's Pie Nutrition Loaded Vegan, Low Carb & Low Fat


Food.com
30 mins (prep 5, cooking 25)
6 ingredients
4-6 servings
Oh how I do love Shepherd's pie. But the traditional recipe is loaded with FAT and CARBS and CALORIES :-( This recipe is not only eliminated the carbs, fat and A LOT of the calories..... but that bad stuff has been replaced by the nutrient dense potato subtitute of "Cauliflower & Broccoli Puree" or "Mashed Cauliflower & Broccoli" which is just mashing up Cauliflower & Broccoli and some roasted garlic for extra heart-healthy benefits AND tasty flavor. Yes, I know it's not the "100% traditional recipe" but again I ask.... is 5 minutes of pleasure worth suffering the rest of your life over? If not, give this a try. I've had hard-core meat lovers and health-haters tell me it's fantastic..... then I tell them how I made it and they're so shocked that something so healthy tastes like it should be bad for them. Use this with "Lightlife" veggie crumbs and this will be 100% FAT FREE and even lower in calories than what is posted here.

Categories:  savory-pies , potluck , diabetic , time-to-make , 5-ingredients-or-less , <-30-mins , european , easy , main-dish , cauliflower , casseroles , heirloom~historical , broccoli , carrots , to-go... , vegetable , english ,
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Ingredients

  • 1 (50 g) knorr shepherds pie mealmaker mix (i use the coleman's brand, but when submitting this recipe, it wouldn't accept "coleman's shepherds )
  • 2 cups frozen peas and carrots
  • 2 cups mashed broccoli and cauliflower (see my recipe for this, or make your own, this will add a mega dose of vitamins a,c & e)
  • 1 (12 ounce) veggie crumbles (i use "lightlife" which has 0 grams of fat and 14 grams of protein)

Nutrition

Serving Size (204.35 g)
Servings 4
Amount per Serving
Calories 336.61 Calories from Fat 58.05
% Daily Value *
Total Fat 6.45g 39.72%
Saturated Fat 0.76g 15.12%
Trans Fat 0.0g %
Cholesterol 0.0mg 0.0%
Sodium 243.01mg 40.5%
Total Carbohydrate 64.31g 85.75%
Dietary Fiber 17.16 g 274.64%
Sugars 19.44 g %
Protein 17.67g 141.32%
Vitamin A 11.06IU% Vitamin C 57.02mg%
Calcium 112.78mg% Iron 3.3mg%
*Percent Daily Values are based on a 2,000 calorie diet. Your diet value must be higher or lower depending upon your calorie needs:
  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carb   300g 375g
Dietary Fiber   25g 30g
Potassium   3,500 mg
Protein   50 g
Calories Per Gram
Fat 9•Carbohydrate 4•Protein 4
 
*Nutrition information was calculated excluding the following ingredients:
frozen peas and carrots, mashed
 

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