Shepherd's Pie

Soy crumbles provide 10 grams of soy protein and 3 grams of fiber per serving. They don't require browning in the skillet, reducing your time in the kitchen.

Yield: 6 servings
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 340
  • Calories from fat: 28%
  • Fat: 11g
  • Saturated fat: 4.7g
  • Monounsaturated fat: 2.7g
  • Polyunsaturated fat: 2g
  • Protein: 21g
  • Carbohydrate: 42.5g
  • Fiber: 7.4g
  • Cholesterol: 20mg
  • Iron: 2.3mg
  • Sodium: 749mg
  • Calcium: 114mg


  • 1 tablespoon vegetable oil
  • 1 1/2 cups diced onion
  • 3 garlic cloves, minced
  • 14 large mushrooms (about 12 ounces)
  • 1 (12-ounce) package meatless fat-free crumbles (such as Lightlife Smart Ground)
  • 1/4 cup all-purpose flour
  • 1 1/2 cups 1% low-fat milk
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1 (11-ounce) can no salt-added whole-kernel corn, drained
  • 1 (20-ounce) package refrigerated mashed potatoes (such as Simply Potatoes)
  • 1/2 cup reduced-fat sour cream
  • 2 tablespoons butter


  1. Preheat oven to 375°.
  2. Heat oil in a large nonstick skillet over medium heat. Add onion, and cook 5 minutes or until tender, stirring frequently. Add garlic and mushrooms; cook 8 minutes or until liquid evaporates, stirring frequently. Stir in meatless crumbles. Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, milk, salt, and pepper, stirring with a whisk. Add to pan. Bring to a simmer; cook 2 minutes. Place in an 11 x 7-inch baking dish. Top with corn.
  3. Prepare potatoes according to package directions. Stir in sour cream and butter. Spread potatoes evenly over corn. Bake at 375° for 30 minutes or until browned.
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