Chicken Shepherd's Pies

Gluten Free
Health score
47%
Chicken Shepherd's Pies
45 min.
4
398kcal

Suggestions

Ingredients

  • cups baking potato cubed peeled
  • cups chicken breast cooked chopped (skinned before cooking and without salt)
  • 1.5 tablespoons cornstarch 
  • teaspoons garlic minced
  • 10 ounce cut green beans frozen
  • 0.3 cup milk 1% low-fat
  • 0.3 cup cup heavy whipping cream sour low-fat
  • 1.5 cups no-salt-added chicken broth undiluted canned divided
  • ounce pre mushrooms fresh
  • 0.5 cup onion chopped
  • 0.3 teaspoon pepper 
  • 0.3 cup romano cheese grated
  • 0.3 teaspoon salt 
  • 0.5 teaspoon vegetable oil 

Equipment

  • bowl
  • frying pan
  • baking sheet
  • sauce pan
  • oven
  • hand mixer

Directions

  1. Place potato in a large saucepan; add water to cover. Bring to a boil; cover, reduce heat, and simmer 10 minutes or until tender.
  2. Drain potato, and place in a large bowl.
  3. Add milk and next 4 ingredients. Beat at medium speed of an electric mixer 2 minutes or until smooth. Set aside, and keep warm.
  4. Cook green beans according to package directions, omitting salt; drain. Set aside, and keep warm.
  5. Combine 2 tablespoons broth and cornstarch in a small bowl, stirring well. Set aside.
  6. Coat a large nonstick skillet with cooking spray; add oil.
  7. Place over medium-high heat until hot.
  8. Add onion and next 4 ingredients; saute 5 minutes.
  9. Add cornstarch mixture and remaining broth to skillet, stirring constantly. Bring to a boil; reduce heat, and simmer, uncovered, 5 minutes or until thickened, stirring often.
  10. Add green beans and chicken; cook until heated.
  11. Spoon chicken mixture evenly into 4 (2-cup) baking dishes. Top with mashed potato mixture, and place on a large baking sheet.
  12. Bake at 450 for 25 minutes or until bubbly and golden.

Nutrition Facts

Calories398kcal
Protein33.6%
Fat17.74%
Carbs48.66%

Properties

Glycemic Index
69.69
Glycemic Load
29.08
Inflammation Score
-7
Nutrition Score
26.594347933064%

Flavonoids

Luteolin
0.1mg
Isorhamnetin
1mg
Kaempferol
0.45mg
Myricetin
0.12mg
Quercetin
6.02mg

Nutrients percent of daily need

Calories:397.89kcal
19.89%
Fat:8.03g
12.35%
Saturated Fat:3.52g
22.01%
Carbohydrates:49.52g
16.51%
Net Carbohydrates:44.17g
16.06%
Sugar:6.64g
7.38%
Cholesterol:73.69mg
24.56%
Sodium:340.08mg
14.79%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:34.2g
68.41%
Vitamin B3:15.39mg
76.97%
Vitamin B6:1.3mg
64.93%
Phosphorus:455.02mg
45.5%
Potassium:1481.31mg
42.32%
Selenium:28.09µg
40.12%
Vitamin K:35.66µg
33.96%
Vitamin B2:0.55mg
32.4%
Manganese:0.56mg
27.83%
Vitamin C:22.65mg
27.45%
Copper:0.52mg
26.12%
Magnesium:96.65mg
24.16%
Vitamin B5:2.38mg
23.81%
Vitamin B1:0.34mg
22.69%
Fiber:5.35g
21.39%
Iron:3.7mg
20.54%
Calcium:192.66mg
19.27%
Folate:68.88µg
17.22%
Zinc:2.19mg
14.63%
Vitamin A:634.17IU
12.68%
Vitamin B12:0.62µg
10.33%
Vitamin E:0.63mg
4.22%
Vitamin D:0.47µg
3.13%
Source:My Recipes