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| Garbanzo Shepherd's Pie Recipe |
Category: Other / Fatfree
Rating:
N/A
Servings: 1
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Ingredients
1 large onion, chopped
1/4 teaspoon garlic powder
1/2 lb mushrooms, chopped
2 teaspoon cornstarch mixed w/ 1/4 cup cold wa; ter
1/2 cup water
2 cup cooked garbanzo beans
1 1/2 cup diced carrots
1 1/2 cup frozen peas, thawed
3/4 cup diced celery
1 mashed potatoes (recipe follows)
1/2 bunch spinach, washed and trimmed (about; 2 cups)
2 cup low-fat soy milk
1 tablespoon soy sauce
1/2 tablespoon parsley patch seasoning, general bl; end
Cooking Directions:
Preheat oven to 325 degrees F. Place the onion and mushrooms in a large pot with the water. cook, stirring, for 5 min. add the carrot and celery, and continue to cook, stirring frequently, until the carrot and celery are tender, about 10 min. add the spinach, cover, and steam until wilted, about 1 min. remove from heat.
In a separate saucepan, mix soy milk with the soy sauce, Parsley Patch, and garlic powder. add the cornstarch mixture and cook, stirring, until the mixture boils and thickens. add to the vegetable mixture, then stir in the garbanzos and peas.
Spoon into six to eight individual casserole dishes. top with mashed potatoes and sprinkle with paprika. bake for 30 min. or until golden.
From: ESILVA@ada.npt.nuwc.navy.mil Fatfree Digest [Volume 8 Issue 48] June 9, 1994 Formatted by Sue Smith, S.Smith34, TXFT40A@Prodigy.com using MMCONV
File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/fatfreex.zip
digest,fatfree
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