MENU

Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
Avoid this recipe if you are lactose intolerant.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Use garbanzo flour instead of all-purpose flour in this dish.

 

"We must have a pie. Stress cannot exist in the presence of a pie."
-David Mamet

The refrigerator light goes on...

In my opinion the key to a good Cottage Pie is that the filling is savory. That can, of course, take many forms. Using vegetables in your pie is a nice twist, but it is key that the filling have a good umami flavor.

One way to add a more savory flavor, roasting the veggies in advance, is a great technique, but it would add even more time to the cooking process. For this version I chose the always reliable tomato paste. The concentrated tomato flavor brings that comforting savory flavor to the veggies and the parsnip topping offers a great sweet balance.

Parsnips

Minestrone soup is also great using parsnips instead of carrots. Parsnips are a slightly sweet root vegetable much like carrots or turnips.

Some of the starch in parsnips is converted to sugar after the first frost so they are freshest in the fall and winter (but are available year round). Because of the sweeter flavor, they make a great alternative to carrots in recipes and are fantastic roasted or mashed.

4 ounces parsnips = 85 calories, 0g fat, 0g sat fat, 0 mono fat, 1g protein, 20g carbohydrates, 11mg sodium, 0mg cholesterol


 

Vegetarian Cottage Pie



Servings = 2 | Serving size =about 3 cups

Cooking Time = 60 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6.

This recipe does not make very good leftovers.

3 quarts water
16 ounces parsnips (peeled and cubed)
2 tsp unsalted butter
3 Tbsp reduced fat buttermilk
1/8 tsp salt
fresh ground black pepper (to taste)
1 tsp olive oil
1 clove garlic (minced)
1 medium onion (diced)
1/4 tsp dried thyme
1/2 tsp dried oregano
1 tsp paprika (or hot paprika)
1 small carrot (peeled and cut into small dice)
1/4 tsp salt
fresh ground black pepper (to taste)
1 15 ounce can no salt added navy beans (drained and rinsed)
2 Tbsp no salt added tomato paste
2 Tbsp all-purpose flour or garbanzo flour
1 1/4 cups 2% milk

Topping:

Place the water in a medium sauce pan over high heat.

When the water boils, add the parsnips.

Cook for about 20 minutes until soft.

Remove and let cool slightly.

Place in a bowl with the butter and whip using an electric mixer.

Add the buttermilk, salt and pepper and whip for another minute.

Set aside.

Filling:

Place the olive oil in a large skillet over medium high heat.

Add the garlic and onions and cook for about 2 minutes until the onions begin to soften. Stir frequently.

Add the thyme, oregano, paprika and carrots. Cook, stirring frequently, for about 7 minutes until the carrots are slightly tender.

Add the salt, pepper, beans and tomato paste. Stir.

Sprinkle the flour over the vegetables.

Continue to cook, stirring frequently, for about 1 minute.

Add the milk slowly, stirring continuously until thickened.

Preheat the oven to 325F.

Divide the pie filling between two oven proof dishes.

Top with the mashed parsnips.

Place the pie in the oven and cook for about 10 minutes until the top is slightly browned. Serve.

Nutrition Facts

Serving size = about 3 cups

Servings = 2

.

Amount Per Serving

Calories 577 Calories from Fat 106
  % Daily Value
Total Fat 12g 17%
    Saturated Fat 4g 21%
    Monounsaturated Fat 4g  
    Trans Fat 0g  
Cholesterol 25mg 8%
Sodium 646mg 27%
Total Carbohydrates 100g 36%
    Dietary Fiber 28g 101%
    Sugars 28g  
Protein 23g  
Vitamin A 291% Vitamin C 87%
Calcium 51% Iron 35%
Vitamin K 75 mcg Potassium 2196 mg
Magnesium 189 mg