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September 22, 2015

Ramekin Leftover Turkey Chili Shepherd’s Pie

Post by heartfoodie

So you made your healthy turkey chili that got you through all of your favourite Netflix shows, but you STILL have leftover chili. This here… is the opportunity to make the easiest, tastiest “shepherd’s pie” EV-ER. Adding mashed potatoes on top of anything will make it taste good.. right? Right. Fear not, still healthy, still low in fat.


Why is this good food good for you?

    Potatoes vs. sweet potatoes (or yams). If my husband didn’t hate sweet potatoes so much, I would have made the mashed all sweet potatoes. Instead, I had to hide one in a school of white potatoes. After a lot of research, I’m more confused than ever. If you want to stay fit and have more energy throughout the day, sweet potatoes are better than white potatoes. If you are diabetic, most people agree that baked potatoes are not the best choice, and sweet potatoes were good to some folks and bad for others. They both rank medium to high in the glycemic index fact, which is not good for those with diabetes. A side-by-side comparison showed that white potatoes pack more potassium than sweet potatoes that help lessen the effects of sodium intake that affects our blood pressure. On the flip side, sweet potatoes pack more fiber that is great for moving out bad fat and cholesterol. White potatoes have less sugar than sweet potatoes, but sweet potatoes have fewer calories and carbohydrates than white potatoes. So what I’ve marked it down to is this, sweet potatoes are better than white potatoes, if you have high blood sugar levels, I would reduce the intake of potatoes and enjoy in moderations.

    Ground turkey vs. ground beef. This chili holds a lot of flavour from all of the spices, tomatoes and beans. Substituting beef for turkey is a smart, heart healthy choice since turkey holds a lot of flavour and a great source of protein. It holds half the bad, heart clogging saturated fat than ground beef.

    Soluble Fibre. The first thing that will come up when you search cholesterol lowering foods are foods that are high in soluble fibres. Soluble fibre foods help clear out cholesterol from your body before they are absorbed and reduce the bad LDL cholesterol. They are also great for your digestive system and reduce the risk of stroke. Both black and red kidney beans are high in fiber and tasty too.

Skip ahead to the nutritional facts and printer-friendly version of this recipe.


Ingredients:

   leftover turkey chili
1  peeled, cubed yam (or sweet potato)
3  peeled, cubed white potatoes
3  tbsp light sour cream (or plain greek yogurt)
2  tbsp shredded cheddar cheese
1  tsp frank’s hot sauce (or tabasco)
2  tbsp reserved water
alt and pepper to taste


7 Easy Steps (Instructions):

Step 1: Preheat oven for 350.

Step 2: In a medium sized pot, add cold, salted water. Add peeled and cubed potatoes. Bring to a boil and then reduce to a simmer with the lid on.

Step 3: Cook for 10-15 minutes or until potatoes can be easily pierced with a fork.

Step 4: Once cooked, reserve some of the water and drain potatoes. Put them in a bowl to mash. Mix in sour cream (or plain greek yogurt), cheddar cheese, hot sauce (or tabasco) and season with salt and pepper. Add reserved water if too dry.

Step 5: Lightly spray ramekins with cooking oil. Spoon a mixture of leftover turkey chili (about a 3/4 a cup or so).

Step 6: Spoon mashed potatoes on top.

Step 7: Put ramekins on a baking sheet and cook them for 20-35 minutes or until nicely browned on top. Alternatively, you can use a large casserole dish.

Enjoy! Nutritional facts and printer-friendly version of this recipe here.