Shepherd’s pie can be a high calorie, low nutrient dish, with its ground beef, buttery mashed potatoes, and cheese. So I went to work making a lower fat and calorie version for this book using chicken. And the problem I had was it was too LOW in calories. No matter how many veggies I added and how big the serving got, it just wasn’t 400 calories. So you’ll just have to content yourself with a 350-calorie mega meal.
Really Low in Calories Chicken Shepherd’s Pie
6 SERVINGS
Each with: 350 Calories (11% from Fat, 39% from Protein, 50% from Carb); 33 g Protein; 4 g Total Fat; 2 g Saturated Fat; 1 g Monounsaturated Fat; 1 g Polyunsaturated Fat; 43 g Carb; 9 g Fiber; 8 g Sugar; 377 mg Phosphorus; 145 mg Calcium; 809 mg Sodium; 916 mg Potassium; 5932 IU Vitamin A; 15 mg ATE Vitamin E; 96 mg Vitamin C; 64 mg Cholesterol
2 tablespoons (16 g) cornstarch
1 cup (235 ml) low sodium chicken broth
3 cups (420 g) cooked chicken breast, diced
1 cup (150 g) red bell pepper, chopped
1 cup (160 g) red onion, chopped
20 ounces (570 g) frozen mixed vegetables
20 ounces (570 g) frozen broccoli
3 cups (610 g) mashed potatoes, prepared according to package directions
1/2 cup (58 g) low fat cheddar cheese, shredded
Mix cornstarch with broth. Heat until thickened and bubbly. Stir in chicken. Place in the bottom of a 9 × 9-inch (23 × 23 cm) baking dish. Cook vegetables until almost tender. Spread over chicken mixture. Cover with prepared mashed potatoes. Top with cheddar cheese. Heat under broiler until potatoes start to brown and cheese melts.
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Fajitas are often a high calorie item. Here we reduce the number of calories by using low fat chicken and a minimum amount of oil. Most large groceries now carry whole grain, lower carb tortillas, which also reduce the overall calorie count while increasing the nutrition level.
Lower Calorie Chicken Fajitas
4 SERVINGS
Each with: 401 Calories (19% from Fat, 30% from Protein,
51% from Carb); 32 g Protein; 9 g Total Fat; 3 g Unsaturated Fat; 4 g
Monounsaturated Fat; 1 g Polyunsaturated Fat; 53 g Carb; 11 g Fiber; 6 g
Sugar; 380 mg Phosphorus; 107 mg Calcium; 268 mg Sodium; 998 mg
Potassium; 1747 IU Vitamin A; 19 mg ATE Vitamin E; 204 mg Vitamin C; 64
mg Cholesterol
2 teaspoons olive oil, divided
2 cups (320 g) onion, sliced
1 cup (150 g) yellow bell pepper, cut into strips
1 cup (150 g) red bell pepper, cut into strips
1 cup (150) green bell pepper, cut into strips
1/4 cup (23 g) jalapeño pepper (about 2 peppers), thinly sliced seeded
1/3 cup (5 g) fresh cilantro, chopped
1/8 teaspoon black pepper
12 ounces (340 g) boneless chicken breast, cut into 2 × 1/4-inch (5 × 0.6 cm) strips
4 whole wheat tortillas, 8-inch (20 cm)
2 tablespoons (30 g) fat-free cream cheese
2 cups (476 g) refried beans, see recipe in chapter 14
Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add the onion, yellow, red, and green bell pepper, and jalapeno pepper; stirfry until crisp-tender. Remove pepper mixture from skillet; stir in cilantro and black pepper. Heat 1 teaspoon oil in skillet over medium-high heat. Add chicken; sauté 3 minutes or until done. Return pepper mixture to skillet; cook 1 minute or until thoroughly heated. Heat tortillas according to package directions. Spread 1 1/2 teaspoons of cream cheese over each tortilla. Divide chicken mixture evenly among tortillas; roll up. Heat beans and serve with fajitas.
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Source : 500 - 400 Calorie Recipes, Dick Logue, Fair Winds Press
