Friday, January 18, 2013

Turkey Shepherd's Pie

ground turkey shepherd's pie with peas, carrots and melted cheese

We love to eat shepherd's pie in the winter. It's so warm, filling and delicious. So why did I have to ruin the experience by adding peas??? Argh, why do I do this to myself? I'm eating great, feeling great, feeling confident. Then I get overconfident and think I can go ahead and try to eat something that I've always loved and miss eating. Like sweet peas. "Oh, it won't hurt. I'll add just a little," I think to myself as I prepare my beautifully colorful pie. It turns out it did hurt. A lot. Guess that answers that question: I cannot eat sweet peas.

So just ignore the peas in the photo. They're nice for a pretty and colorful photo, but not for IBS. Lesson learned. Despite the pea mishap, this recipe truly is good. Just meat, potatoes, some veggies and cheese. I make a little gravy for the meat with some all-purpose gluten-free flour (Sweet Rice Flour Blend was what I had on hand, but you could use your favorite) and some chicken broth. Using ground turkey is a healthy alternative to ground beef. I think next time I will add just a little carrots (maybe some celery?) and call it good.

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Turkey Shepherd's Pie
Low-FODMAP, Gluten-Free
serves 4
ground turkey shepherd's pie with peas, carrots and melted cheese


1 1/2 pounds potatoes, peeled and cubed
1 1/2 teaspoons kosher salt, divided
1/4 teaspoon ground black pepper
1/2 cup lactose-free sour cream
1/4 cup unsalted butter, cut into pieces

20 oz. lean ground turkey
2 tablespoons all-purpose gluten-free flour
1 cup Low-FODMAP Chicken Broth
kosher salt and pepper to taste
low-FODMAP frozen vegetables (such as carrots and green beans, cooked according to package directions)

1 cup shredded cheese (Colby jack)


  1. Heat oven to 350 degrees F. Lightly grease a 2.5 quart casserole dish.
  2. Place potatoes in a large pot or dutch oven. Add enough water to cover the potatoes. Stir in 1 teaspoon of the kosher salt. Bring to a boil, then reduce heat, cover and simmer about 20 to 25 minutes.
  3. Meanwhile, place the remaining 1/2 teaspoon kosher salt, pepper, sour cream and butter in the bowl of an electric mixer.
  4. When potatoes pierce easily with a paring knife, remove from heat and drain. Add potatoes to the bowl with the other ingredients and mix on medium speed until smooth. Set aside.
  5. Brown and crumble the ground turkey in a large skillet over medium heat. Drain. Sprinkle turkey with the flour. Slowly whisk in the chicken broth and cook over low heat until thick and bubbly. Season with salt and pepper. Stir in vegetables if desired.
  6. Spread turkey mixture evenly in the prepared casserole dish. Spoon the potatoes on top and spread out. Sprinkle with shredded cheese.
  7. Bake for 20 to 25 minutes, or until cheese is melted and casserole is hot and bubbly.
 Be sure to check out my delicious upgrade to this recipe in my cookbook!

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