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Tofu, onions, mushrooms, and peas covered with mashed potatoes, and baked until golden.
Originally created in England to use up leftovers from the Sunday roast by adding any readily available vegetable, «shepherd's pie» found a new life in North America where corn was soon added to the basic recipe. In French Canada it is known as «China Pie», either because the cooks of the railway companies, who were making such a cheap dish, were all Chinese, or because some Québécois workers having eaten this meal in a city named China, Maine, brought the recipe back home towards the middle of the 19th century.
5 | potatoes | 1 kg | |
1 1/2 | onions, finely chopped | 300 g | |
16 | button (white) mushrooms, thinly sliced | 220 g | |
2 tbsp | olive oil | 30 mL | |
460 g | firm regular tofu, cut into small dices | 2 1/4 cups | |
3/4 cup | canned tomatoes, low sodium | 200 g | |
2 tbsp | tomato paste | 35 g | |
15 drops | Tabasco sauce | 0.63 mL | |
1 cup | vegetable broth | 250 mL | |
1 cup | frozen peas | 120 g | |
1 cup | milk, partly skimmed, 2% | 250 mL | |
2 tbsp | margarine non-hydrogenated | 28 g | |
ground pepper to taste [optional] | |||
1 pinch | salt [optional] | 0.2 g |
For individual pies, choose baking dishes which contain about 375 ml or 1 ½ cups when 3/4 full.
per 1 serving (430 g)
Amount % Daily Value |
Calories 350 |
Fat 13 g 21 % |
Saturated
2.2 g
11 % |
Cholesterol 0 mg |
Sodium 70 mg 3 % |
Carbohydrate 43 g 14 % |
Fibre 4 g 17 % |
Sugars 9 g |
Net Carbs 39 g |
Protein 17 g |
Vitamin A 37 % |
Vitamin C 34 % |
Calcium 19 % |
Iron 19 % |
Food Group | Exchanges |
---|---|
Starches | 2 |
Vegetables | 1 ½ |
Milk and Alternatives | 0 |
Meat and Alternatives | 1 ½ |
Fats | 2 ½ |