227
CALORIES
PER SERVING
SERVES 6
SERVING SIZE 11⁄2 cups
PREP TIME 10 mins
COOK TIME 35 mins
TOTAL TIME 1 hr
Traditional shepherd’s pie is loaded with fatty meat and buttery mashed potatoes, but this delicious meat-free version contains a fraction of the fat and calories.
PROGRAM Pressure Cook/Sauté |
PRESSURE High |
RELEASE Quick |
2lbs (1kg) sweet potatoes, peeled, and diced into 1-inch (2.5cm) pieces
1 tsp kosher salt, divided
1⁄2 cup nonfat Greek yogurt
2 tbsp olive oil, divided
10oz (285g) cremini mushrooms, stems removed and quartered
1 cup chopped carrots
1 cup chopped celery
1 cup chopped yellow onion
2 cloves garlic, minced
2 tsp dried thyme leaves
1⁄2 tsp freshly ground black pepper
1⁄2 cup Vegetable Broth or low-sodium vegetable broth
1 tbsp all-purpose flour
2 tbsp water
1⁄2 cup frozen peas
1. Preheat the oven to 375°F (191°C), and line a large baking sheet with parchment paper. Place the steam rack in the inner pot and add 1 cup water. Add the sweet potatoes, and season with 1⁄4 teaspoon kosher salt.
2. Cover, lock the lid, and flip the steam release handle to the sealing position. Select Pressure Cook (High), and set the cook time for 9 minutes. When the cook time is complete, quick release the pressure, remove the lid, and carefully transfer the potatoes to a large bowl. Add the Greek yogurt, and use a potato masher to mash the ingredients until a smooth consistency is achieved. Set aside.
3. Wipe the inner pot clean with a paper towel. Select Sauté, and add 1 tablespoon of the olive oil, followed by the mushrooms, carrots, celery, onion, garlic, thyme, pepper, and remaining kosher salt. Sauté for 3 minutes, and then stir in the vegetable broth.
4. Cover, lock the lid, and flip the steam release handle to the sealing position. Select Pressure Cook (High), and set the cook time for 1 minute. When the cook time is complete, quick release the pressure, remove the lid, and once again select Sauté to bring the ingredients to a simmer. Meanwhile, combine the flour, water, and remaining 1 tablespoon olive oil in a small bowl. Whisk ingredients to form a paste. Add the flour mixture to the pot and stir continuously until the sauce thickens, about 2 minutes, and then stir in the frozen peas. Select Cancel to turn off the heat.
5. Transfer the vegetable mixture to a 9-inch (23cm) pie plate, and spoon the sweet potatoes over top of the vegetables. Transfer the plate to the baking sheet and bake for 20 minutes. Serve warm.
Total fat 5g Saturated fat 1g |
Cholesterol 0mg Sodium 468mg |
Carbohydrates 41g Dietary fiber 11g |
Sugars 11g Protein 7g |