Shepherds Pie with Vegetables

3 Idaho potatoes, peeled and halved

3 cloves garlic, peeled

1/2 cup skim milk

salt to taste

freshly ground black pepper

2 tablespoons olive oil

1 medium onion, chopped

1/2 pound mushrooms, sliced

2 tablespoons flour

3 cups low-sodium vegetable broth

1 cup frozen peas

1 cup frozen corn

1 cup frozen cut carrots

1 cup frozen green beans

Cooking Instructions

For the potatoes:

1. Place the potatoes and garlic in a saucepan, cover them with water and add a pinch of salt. Bring to a boil and simmer until the potatoes are tender, about 20 minutes. Drain and mash the potatoes and garlic. Stir in the milk and season to taste with salt and pepper.

For the vegetables:

1. In a large soup pot, heat the olive oil over medium heat. Add the onion and mushrooms and cook until the vegetables are soft. 
2. Stir in the flour and cook for 2 minutes more. 
3. Slowly whisk in the vegetable broth. Bring the mixture to a boil, add the frozen vegetables and simmer for 3 minutes. Season the vegetable mixture with salt and pepper. 
4. Pour the vegetables into a casserole dish. Spread the mashed potatoes over the vegetable mixture. Place the dish on a cookie sheet and bake for 30 minutes or until the potatoes are lightly browned. 
5. Serve hot.
    

Serving Size 1 piece 

Amount Per Serving 

Calories 208 

Total Fat 5 g 

Saturated Fat 1 g 

Cholesterol 0 mg 

Sodium 102 mg 

Total Carbohydrate 37 g 

Dietary Fiber 6 g 

Protein 7 g 

Percent Calories from Fat 21% 

Percent Calories from Protein 13% 

Percent Calories from Carbohydrate 66%