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This casserole comes out of the oven with a golden crust and a good-food smell that will pull your family to the table. Generous servings and half the calories of a traditional Shepherd's Pie. I make it when I have leftovers in the fridge--cooked turkey/chicken and mashed potatoes. If you don't have cooked chicken in the fridge, buy a rotisserie chicken and low-sodium broth or poach some boneless chicken breasts in water with a bay leaf and thyme.

This recipe is adapted from the WeightWatchers New Complete Cookbook.

Tiempo de Prep:
Tiempo para Cocinar:
Raciónes: 4


Cost per serving $1.83 view details
  • 1 Tblsp olive oil
  • 2 Tblsp flour
  • 1 1/4 cups low-sodium chicken broth
  • 1 tsp salt
  • 1/2 tsp fresh black pepper
  • 1 tsp dried Bouquet Garni mix, or your favorite herbs
  • 1/2 tsp dried thyme
  • 2 cups cubed cooked chicken/turkey breast
  • 1 onion, finely chopped
  • 2 cups frozen cut vegetables (I used a mix of carrots, peas, lima beans, corn and green beans)
  • 1/2 cup evaporated skim milk, or fat-free half'n'half
  • 1 Tblsp grated Parmesan cheese
  • 1/4 tsp paprika
  • 2 cups mashed potatoes--I omit butter and use buttermilk instead of cream. Great flavor, fewer calories.


  1. Preheat oven to 400F degrees.
  2. Spray a 2-quart casserole dish with nonstick cooking spray.
  3. Put the frozen vegetables and minced onion in a bowl, microwave until vegetables are thawed and onion is softened, approximately 2 minutes.
  4. Heat olive oil in a medium nonstick saucepan over medium heat. Sprinkle with 1 Tbsp. flour; cook, stirring constantly, until lightly gold.
  5. Whisk in the broth, salt, pepper, Bouquet Garni herb blend and thyme, bring to a boil.
  6. Reduce heat and simmer, stirring constantly, until thickened, 3-4 minutes.
  7. In a large bowl, combine the chicken and the remaining tablespoon of flour.
  8. Stir in the vegetables and onion, sauce, and milk. Transfer to the casserole dish.
  9. Top with the potatoes, spreading to cover the filling completely; sprinkle with the cheese and paprika.
  10. Bake until bubbling and the potatoes are golden, 30-35 minutes.


Nutrition Facts

Amount Per Serving %DV
Serving Size 354g
Recipe makes 4 servings
Calories 353  
Calories from Fat 143 41%
Total Fat 16.03g 20%
Saturated Fat 4.92g 20%
Trans Fat 0.11g  
Cholesterol 71mg 24%
Sodium 773mg 32%
Potassium 666mg 19%
Total Carbs 25.53g 7%
Dietary Fiber 5.4g 18%
Sugars 4.35g 3%
Protein 28.51g 46%
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