Saturday, November 27, 2010

Spicy Vegan Shepherd's Pie - A Quick And Easy Way To Use Up Leftover Mashed Potatoes!

Leftover mashed potatoes on spicy beans, corn and peppers.

What to do with Leftovers
I hope you all had a wonderful Thanksgiving! If you did the cooking, like I did, you are probably looking at a bunch of leftover stuffing, mashed potatoes and other food - except pie. I bet that's all gone!
Here's a very quick and easy dish to make from your left over Creamy Vegan Mashed Potatoes.
Classic Shepherd's pie has ground beef or lamb. Vegetarian Shepherd's pie recipes usually replace the meat with mushrooms, lentils or other beans. I made a quick bean chili for the base and the spicy flavor goes well with the creamy mashed potatoes. I like making this dish in 4 small, individual casserole dishes.

Low in Calories and High in Fiber
After eating way too much on Thanksgiving, I'm definitely watching every calorie that goes into my mouth today. Christmas and New Year's are coming soon so it's a good time to lose a few pounds before another holiday. For those of you celebrating Hanukkah, I'm afraid you don't have much time to shed the Thanksgiving weight since it begins in just a few days!
This recipe is very filling and it's less than 300 calories per serving. It has less than a gram of saturated fat, provides nearly 19 grams of protein and over 11 grams of dietary fiber!

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Spicy Vegan Shepherd's Pie
[makes 4 individual servings]
1 teaspoon extra virgin olive oil
1/2 cup onions, chopped
1/2 cup bell green or red bell pepper, chopped
2 cloves garlic, minced
1/2 jalapeno, thinly sliced and chopped
One 15 ounce can corn kernels, drained
One 14.5 ounce can diced tomatoes
One 15 ounce can pinto beans, drained and rinsed
1 tablespoon chili powder
4 servings leftover mashed potatoes (about 3 cups)
Some chopped parsley for garnish

Take out 4 small, individual baking dishes.
Place rack close to broiler and turn oven to broil.
In a Dutch oven, sauté the onion and peppers in olive oil until soft, about 8 minutes. Add garlic and jalapeno and cook for another minute. Add corn, tomatoes, pinto beans, and chili powder and cook until bubbly and most liquid is absorbed.
While cooking bean mixture, warm up mashed potatoes.
Put hot bean mixture in individual baking dishes and cover with a layer of mashed potatoes.
Put baking dishes under the broiler for a few minutes until slightly brown.
Garnish with parsley and serve.

Per serving: 275.4 calories, 5.0 g fat, 0.7 g saturated fat, 0 mg cholesterol, 18.7 g protein, 35.1 g carbohydrates and 11.3 g dietary fiber.


Debra said...

Your Spicy Vegan Shepherd's Pie looks so delicious!! I can't wait to give this recipe a try:) I hope you had a wonderful Thanksgiving.

Dr. Joanne L. Mumola Williams said...

Thanks Debbie. We had a lovely Thanksgiving. I hope you and your family did too!