Tuna Shepherd's Pie
Prepare extra mashed potatoes a night or two ahead so that this comfort food classic can be made quickly using the other pantry friendly ingredients.
Serves 4
Prep time
10 min
Cook Time
35 min
Time to Table
45 min
Ingredients
2 cups (500 mL)
frozen mixed vegetables
1 cup (250 mL)
frozen shelled edamame or peas
2
cloves garlic, minced
1
small onion, grated
1 can (284 mL)
Condensed Tomato Soup (25 % Less Salt)
2 cans (170 g each)
Clover Leaf Flaked Light Tuna in Water, drained
2 cups (500 mL)
prepared mashed potatoes
1 tbsp (15 mL)
non-hydrogenated margarine melted
Preparation
- Preheat the oven to 375°F (190°C) . Place vegetable blend, edamame, garlic, onion and 1/4 cup (50 mL) water in a medium saucepan set over medium heat. Cover and cook for 10 minutes or until vegetables are softened. Add condensed soup and tuna; bring to a boil.
- Transfer tuna mixture to an 8-inch (2 L) square baking dish. Dollop mashed potatoes over the tuna and spread evenly; brush with margarine. Bake for 20 minutes or until bubbly and heated through. Makes 4 servings.
- Tips:
- For a nicely browned top, broil the casserole for about 5 minutes before removing from the oven.
- Pre-warming the potatoes (if cold) in the microwave while the vegetables are steaming so that they are easier to spread.
- Add hot sauce or a splash of red wine to the tuna mixture to taste for a more adult flavour profile.
Prepared with
Nutrition
| Amount per serving | % Daily Value | |
|---|---|---|
Calories | 350 | |
Fat | 4.5 g | 7% |
Saturated Fat | 0.5 g | |
Trans Fat | 0.5 g | |
Saturated + Trans | 5% | |
Cholesterol | 30 mg | |
Sodium | 320 mg | 13% |
Carbohydrate | 52 g | 17% |
Fibre | 7 g | 28% |
Sugar | 3 g | |
Protein | 30 g | |
Vitamin A | 4% | |
Vitamin C | 60% | |
Calcium | 4% | |
Iron | 25% |
Claims Per Serving
- Low in Saturated Fat
- Very High Source of Fibre
- Excellent Source of Protein
- Excellent Source of Vitamin C
- Excellent Source of Iron
