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Healthy Eating

40 Days of Clean Eating: Chicken Shepherd’s Pie

This dish is the ultimate comfort food dish, clean eating style.

Written by Kari Lund Last updated on Nov 22, 2021

Day 24 of 40

Originally posted on Cooking Up Clean [Photo credit: Kari Lund]

Prep time: 45 min

Cook time: 30 min

Serves: 4

Ingredients:

  • 1 pound cooked chicken or turkey, diced
  • 1 medium onion, diced
  • 2 carrots, peeled and diced
  • 2 celery stalks, diced
  • 4 cloves garlic, minced
  • 1-2 tablespoons olive oil
  • 1 cup peas
  • 2 cups chicken stock
  • 3 tablespoons rice flour (or you can use wheat flour)
  • ½-1 teaspoon salt
  • ½ teaspoon ground black pepper
  • ½ teaspoon thyme
  • ¼ teaspoon sage
  • ¼ teaspoon paprika

Mashed Potato Topping:

  • 4 medium potatoes, peeled and cut into small chunks
  • ½ teaspoon salt
  • ¼ teaspoon pepper
  • 2 tablespoons olive oil
  • ¼ cup coconut milk or chicken broth
  • 1 egg
  • Paprika and chives for garnish

Instructions:

  1. Preheat oven to 400 degrees.
  2. In a saucepan or cast iron skillet, sauté the carrots, celery, onion, and garlic with the olive oil until the veggies start to get tender.
  3. Add the chicken and remaining ingredients and stir together.
  4. Simmer until gravy thickens.
  5. While your gravy is simmering, boil the potatoes in enough water to cover them completely until they are soft.
  6. Mash with a potato masher or use a hand mixer on low speed.
  7. Add the olive oil, salt, pepper, coconut milk (or broth) and mix together.
  8. Add egg and combine. Set mashed potatoes aside.
  9. Pour gravy into a baking dish leaving at least 1 inch clearance from the top of the dish.
  10. Spread a layer of mashed potatoes about ½ inch thick over top of the veggie gravy.
  11. Sprinkle with fresh chives and paprika.
  12. Bake 30 minutes. Serve hot from the oven.

Notes:

This dish tends to get a bit bubbly in the oven so I’d recommend placing a baking sheet underneath to catch any overflow.

Clean eating soup sure to satisfy:

40 Days of Clean Eating: Sweet Potato Miso Soup

About Kari Lund

Kari believes that everything leading to great health and performance begins with the foods we eat. Simple, nutritious food can make significant and long-term positive changes in health. In her late teen years, Kari was diagnosed with Meniere’s disease. After giving up hope of ever feeling “normal” again, she turned to a whole foods and clean-eating lifestyle. Since doing so, she has seen incredible results in healing with food.

Providing tasty recipes and resources to help others live a more fulfilling life is highly motivating. Kari's personal victories have led her to create the whole-foods focused blog, Cooking Up Clean. Her recipes are a testament that healthy eating can be a visual feast and a delicious meal for the whole family.

When she’s not cooking up something great in the kitchen, you’ll find Kari out enjoying the outdoors, shooting archery, and gardening.

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