Sunday, May 06, 2012

Shepherd's Pie with Chicken and Sweet Potatoes (Dairy, Gluten and MSG Free)

Another cold and dreary days makes me crave some comfort food.  I like to make this dish with sweet potatoes and with a variety of vegetables.  I prefer to mash the potatoes with coconut oil but if you don't prefer this flavour of coconut in your potatoes you may want to use a substitute.  With enough spices I feel a broth is not needed and you therefore don't need to worry about the MSG; which is found in many types of broth/bouillon.

Ingredients (serves 6-8)

  • 6 diced potatoes (I used 4 white and 2 sweet potatoes)
  • 3 tablespoons non dairy milk 
  • 1 tablespoon coconut oil
  • 1 tablespoon olive oil
  • 1 diced onion
  • 4 cloves diced garlic
  • 1 pound chicken cut into bite size pieces or use ground chicken
  • 3 diced carrots
  • 1/2 diced mushrooms
  • 1 diced zucchini
  • 1 diced sweet pepper
  • 2 cup chopped broccoli florets
  • 1/4 cup water
  • 1/2 cup peas
  • 1 teaspoon paprika
  • 1 teaspoon thyme
  • 1 teaspoon rosemary
  • 1 teaspoon parsley
  • 1 teaspoon basil
  • 2 tablespoon nutritional yeast (optional)

  1. In a large pan with water cook potatoes with two cloves garlic until tender.  Mash with coconut oil and milk; set aside.
  2. In a large pot, heat oil and cook onion until translucent.  Add garlic and cook for another minute.  
  3. Add chicken and cook until no longer pink.
  4. Add all remaining ingredients and cook until vegetables are tender.
  5. In a large 9x13 dish or in small oven safe dishes add vegetables and meat layer on the bottom.  Add  potatoes on top.  Bake for 40-50 minutes (or until bubbling.)  I placed mine under a low broiler for 2-3 minutes as well.

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