Tofu Shepherd's Pie Recipe

Looking for an easy Tofu Shepherd's Pie recipe? Learn how to make Tofu Shepherd's Pie using healthy ingredients.


Submitted by figurethefat

Makes 1 serving



Not bad really for a diet meal, fairly filling

Recipe Ingredients for Tofu Shepherd's Pie

1 teaspoon corn oil
1/3 cup onion
1/3 cup carrot
1/3 cup celery
1/4 cup mushroom
100 grams tofu
1/3 cup chicken broth
1/4 cup water
1 tablespoon flour
1/3 cup peas
1 cup potato
1/4 cup nonfat milk

Recipe Directions for Tofu Shepherd's Pie

  1. chop up the potato and cook in some boiling water.

  2. Heat oil in small cast iron skillet

  3. add tofu that has been cut into 1 cm. cubes

  4. brown lightly then remove and set aside

  5. brown onion a few minutes

  6. add celery, carrots and mushroom

  7. cook over medium low heat stirring from time to time

  8. prepare broth by using less than 1/4 of a Knorr Chicken broth cube in about 5/8 cup of water.

  9. Whisk in a scant tablespoon of flour

  10. Add this to the skillet and stir

  11. Add in the tofu and the peas, defrost first if frozen.

  12. Mash the potato, adding enough of the nonfat milk to give it a nice texture.

  13. Spread potato over the veggies in the skillet and bake at 350 degrees for about 20 minutes.

  14. Let cool, then eat.

Categories

Main Dish

Nutrition Facts
Serving Size 568.7g
Amount Per Serving
Calories
310
Calories from Fat
88
% Daily Value*
Total Fat
9.8g
15%
Saturated Fat
1.7g
9%
Trans Fat
0.0g
Cholesterol
1mg
0%
Sodium
361mg
15%
Potassium
1088mg
31%
Total Carbohydrates
39.9g
13%
Dietary Fiber
7.7g
31%
Sugars
11.7g
Protein
18.4g
Vitamin A 136% Vitamin C 68%
Calcium 34% Iron 21%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Very low in cholesterol
  • High in calcium
  • High in manganese
  • High in phosphorus
  • Very high in vitamin A
  • Very high in vitamin C
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