This Lentil Shepherd's Pie is so satisfying and savory. Vegetables in a rich gravy, topped with garlicky and buttery mashed potatoes. I'm not even vegetarian and this as quickly gone into our meal planning rotation! This can very easily be made both vegetarian or vegan (substitutions in recipe card). As much as I love good tasting food, I like things that are easy on the wallet just as much and this Lentil Shepherd's pie is only $.65 a serving. That's right, UNDER A DOLLAR!

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I am trying to do at least 1 vegetarian meal a week. You could call it meatless Monday, but to be perfectly honest- it probably won't always happen on Monday. I have several vegan friends and I personally LOVE vegetables. It's a fun challenge for me to make a vegetarian or vegan meal that my MEATLOVING husband likes and asks for again. (and trust me, it is a real  challenge).

For these meals, I don't want to use processed meat substitutes (like soy chicken or beefy crumbles). I am trying to get vegetables to taste great and still be as healthy as possible.

This recipe is PERFECT for meal planning and meal prepping. You can make a huge pan of this for just a few dollars, making it very cost effective for budget shopping and budget cooking.

 Keep all of the veggie pieces roughly the same size. This will help with an even cook and look nice in the finished process!

Putting the mashed potatoes on by the spoonful and then spreading seems to be the easiest method. If you add too much liquid to the potatoes (to make them easier to spread) they will be hard to serve after baking. I use the back side of a large metal serving spoon to smooth them out.

I mean, come on, how comforting is this???

Yield: 8

Author: Molly

Lentil Shepherd's Pie

This vegan or vegetarian shepherd's pie is so satisfying and savory. Vegetables in a rich gravy topped with garlicky and buttery mashed potatoes.

prep time: 25 Mcook time: 30 Mtotal time: 0 H & 55 M

ingredients:

SAUTE FIRST

• 2 TB olive oil
• 1 small onion, chopped
• 1 C carrot, diced
• 1/2 C celery, diced

ADD SECOND

• 1 1/2 C corn
• 1/2 C peas
• 4 TB flour
• 1 tsp thyme
• 1 tsp parsley
• 1/2 tsp garlic powder
• 1/2 tsp paprika
• 1/2 tsp onion powder
• 1/4 tsp pepper

ADD THIRD

• 2 C vegetable broth
• 2 TB tomato paste
• 1 TB soy sauce
• 2 C cooked whole lentils

MASHED POTATOES

• 2 1/2 lbs peeled potatoes, quartered or cut into even chunks
• 1/2 C vegetable broth
• 1/4-1/2 C milk (or plant based milk)
• 1 tsp garlic powder
• 2 TB butter or plant based alternative
• 1/4 C parmesan cheese (or 1 1/2 tsp nutritional yeast)
• salt and pepper to taste

instructions:

How to cook Lentil Shepherd's Pie

For the filling

1. On medium, saute the onions, carrots, and celery in 2 TB of olive oil. Saute for 10 minute until vegetables are soft.
2. Add in the corn and peas. Stir. Add all remaining ingredients (flour and spices) from the ADD SECOND step. Stir until all flour is coating the vegetables.
3. Add broth and stir until you start to see the sauce thicken. Add in remaining ingredients from the ADD THIRD section (corn, peas, soy sauce, tomato paste, and lentils).
4. Simmer for about 4 minutes, or until filling is a thick consistency.

Mashed Potatoes

1. Boil the potatoes until they are fork tender, about 15 minutes.  Drain and return to the pot.
2. Add in butter, broth, and milk. Mash with a potato masher or electric beater.
3. Stir in remaining ingredients. Salt to taste

Assembling and baking

1. Preheat oven to 375.
2. Pour filling into a 9x13 pan, spreading evenly.
3. Add spoonfuls of mashed potato to cover the top, then spread smooth with the back of a large serving spoon.
4. Drizzle top with a little olive oil, sprinkle with paprika, salt and pepper.
5. Bake for 30 minutes. Let cool 10 minutes before serving. This will help it stay together when you dish it out.

Calories
249

Fat (grams)
5

Sat. Fat (grams)
0

Carbs (grams)
41

Fiber (grams)
9

Net carbs
0

Sugar (grams)
6

Protein (grams)
12

Sodium (milligrams)
0

Cholesterol (grams)
0.00

All nutrition facts are an estimate based on ingredients used while testing the recipe. For more accurate facts, enter in your own ingredients using an online calculator.

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Chicken Shawarma is one of the most flavorful meals you'll ever have. It's a flavor explosion in your mouth, and lucky for you, it's mega easy to re-create at home!

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I know, I know, it's a lot of spices. But if you're a person committed to flavor, like me, you probably already have most of these.

I am lucky to live in an area that has a lot of middle eastern options. My favorite for Shawarma is Mamouns, in New Haven, CT. It's a little whole in the wall place that cranks out cheap and delicious pita sandwiches. Their lamb is out of this world! I would eat there every day if I could, but until then, this recipe will hold me over!

I have become a big fan of sheet pan meals. I love using salmon, sausage, and shrimp. Chicken breast can be tricky though. I really don't like dry chicken. In the summer, I figured out that the secret to good grilled chicken breast is to cut it thin, use olive oil, and then a dry rub. Cook it hot and fast. So, why not use this for oven cooking too?

I marinated this with olive oil and spices, then cooked at 450° for 20 minutes and it was perfect. 

 

My favorite way to have this at home is with some rice and a chopped salad. It's PERFECTTTTT for lunch prep and keeps great for days in the refrigerator. And lets not forget the garlicy white sauce. More traditionally made with mayo and garlic, I'm really into this sour cream version that you can drizzle on. You can also get some pitas and make yourself a sandwich. I would use lettuce, chopped cucumber, onion, and tomato. Top it with white sauce, hummus, or some tahini. 

Yield: 4

Sheet Pan Chicken Shawarma

Quick and easy week night dinner. This Chicken Shawarma is packed full of flavor and moist.

prep time: 10 Mcook time: 20 Mtotal time: 30 M

ingredients:

Chicken Shawarma

• 1 lb chicken breast, cut into 1" cubes
• 2 red or yellow pepper, chopped in 1" pieces (or veggies of choice)
• 2-3 TB olive oil
• 2 tsp cumin
• 2 tsp paprika ( I used one regular and one smoked)
• 1 tsp coriander
• 1 tsp kosher salt (not the same as regular salt, for table salt use 3/4 tsp)
• 1 tsp turmeric
• 1/2 tsp garlic powder
• 1/2 tsp all spice
• 1/2 tsp fresh cracked black pepper
• 1 dash of cinnamon

Garlicy White Sauce

• 1/2 C sour cream
• 1 TB fresh dill
• 3 cloves fresh garlic, minced or very finely crated. (like a paste)
• 2 TB lemon juice
• 1 TB tahini
• salt and pepper to taste
• water to reach desired thickness. add 1 TB at a time

instructions:

How to cook Sheet Pan Chicken Shawarma

Chicken Shawarma

1. In a large bowl, mix everything but the first two ingredients together
2. Once incorporated, add the chicken and peppers. Marinade for at least one hour
3. Pre-heat oven to 450°
4. Spread out on a sheet pan and bake for 20 minutes

Garlicy White Sauce

1. Mix all together. Let sit while the shawarma is marinating or cooking. This will help the garlic infuse into the sauce
2. Thin with water to reach desired consistency. I like to be able to drizzle it from a spoon

Calories
226

Fat (grams)
11

Protein (grams)
14

All nutrition facts are an estimate based on ingredients used while testing the recipe. For more accurate facts, enter in your own ingredients using an online calculator.

Did you make this recipe?

Tag @thefithappyfoodie on instagram and hashtag it ##fithappyfoodie

Created using The Recipes Generator

2

A High Protein Low Calorie Pizza?  Why yes, you can have your pizza and eat it too! 

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Truthfully, I am a pizza lover to my core. I don't think there is one right way to have pizza (although I'm sure many would argue with me on that). I love thin crust, deep dish, thick crust, and cauliflower. Really, I'm in it for the sauce and toppings so deliver that on whatever you want and I'll be happy.

When I started my lifestyle change and diet about 7 months ago, pizza was one of the first things I stopped making. The calories were adding up too fast. I was so excited when I first discovered the two ingredient pizza dough from WW, but I still felt like there was room for nutritional improvement. Now, when developing recipes, I heavily consider the taste:nutrition ratio. I don't like to make my taste buds suffer to cut a few calories BUT I want to make sure it is balanced and filling. 

This pizza hits all of the check marks on my list. It's large, filling, flavorful, low fat, and tastes like PIZZA. The protein packed crust is made from Kodiak Protein Pancake mix and greek yogurt (hey don't knock it until you try it).  You can switch out the toppings to whatever you'd like.

Topping Ideas

• sauteed mushrooms - turkey sausage
• roasted butternut - fat free ricotta
• ground chicken -bbq - gorgonzola
• peppers - sauteed spinach - mushroom - shallots
• olives - feta - roasted red peppers

Yield: 1

Author: Fit Happy Foodie

HIGH PROTEIN LOW CALORIE PIZZA

A high protein, low fat and 400 calorie pizza that will satisfy your pizza cravings WHILE staying in your calorie budget.

prep time: 10 Mcook time: 15 Mtotal time: 25 M

ingredients:

Dough

• 1/2 C Kodiak Protein Pancake Mix
• 1/2 C Non-Fat Greek Yogurt

Pizza Toppings

• 1/2 raw Chicken ausage
• 1/2 C Fat-Free Cheese, I use FF Cheddar (Kraft) and FF Feta
• 1/4 C Pizza Sauce
• Sliced Onion
• Fresh Herbs

instructions:

How to cook HIGH PROTEIN LOW CALORIE PIZZA

1. Pre-heat oven to 450°. Make sure one rack is centered in the oven.
2. Mix all dough ingredients together. Shape dough into a ball and place on parchment paper. Using another piece of parchment paper on top, flatten and roll out using a rolling pin or bottle until it is about 1/4 thick. Remove top parchment paper and you are ready to add toppings.
3. Start but spreading  the pizza sauce evenly on the dough. Add cheese and sliced onion. I like to make tiny meatballs with the chicken sausage. If you are using a pre-cooked one, you can slice it thinly.
4. Cook with parchment paper, directly on the oven rack. I cooked mine for about 12-15 minutes, depending on how well done you like your pizza.
5. When the pizza is finished, top with fresh herbs and a little Parmesan.

Calories
400

Fat (grams)
5

Sat. Fat (grams)
0

Carbs (grams)
43

Fiber (grams)
6

Protein (grams)
49

Created using The Recipes Generator

0

We're loving these Sous Vide Cilantro Lime Shrimp Tacos with an Avocado Cilantro Cream Sauce. Cooking shrimp in a Sous Vide is a fool proof way to get perfect shrimp every time.

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0

For the love of meatballs, you've got to try this recipe! Think Swedish Meatballs meets Beef Stroganoff. I've been making this for almost a year and I can't believe it's taken me this long to post! It is so simple and great for leftovers as well. We usually stir spinach into our's at the end but you could have it as is. I've tried a lot of different brands of frozen meatballs and I find that the one I like best is Aldi's Italian Meatballs. (I have no affiliation with Aldi, I just really love shopping there 😊)

For us, we really like cooking pasta in the pressure cooker. I feel like the pasta is more flavorful and, because it cooks with the sauce, it is less likely to dry out when reheated. I also think that pressure cooked pasta dishes tend to be lower in calories than if cooked on the stovetop. It just has so much flavor that I find myself using less oil, cream, and everything else bad.

Make sure to join our facebook group to share your favorite recipes and discuss pressure cooking and Air Frying in a fun community! 

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Yield: 4-5 servingsAuthor: Magdalena at Pressure's OnPin it

Meatball Stroganoff

This 20 minute dinner is so tasty and easy! Think Swedish Meatballs meets Beef Stroganoff.

prep time: 10 MINScook time: 16 MINStotal time: 26 mins

ingredients:

Pressure Cook

• 3 cups beef broth
• 2 cups sliced mushrooms
• 1 onion, sliced
• 2 cloves chopped garlic
• 1/4 cup of sherry
• 1 tsp soy sauce
• 1 tsp parsley
• 1 tsp thyme
• 1/2 tsp salt
• 1/2 tsp pepper
• 1 can cream of mushroom 
• 3 cups quick cooking penne (or other 6-7 min pasta)
• 1 lb frozen meatballs

Add After

• 1/2 cup sour cream
• 1/4 cup parmesan cheese
• 4 cups chopped fresh spinach (optional)

instructions

1. Set your pressure cooker to sauté/sear. When hot, add a little olive oil, the sliced onion, mushrooms, and sauté for about 6 minutes. Add garlic and sauté for 2 additional minutes. Deglaze pan with the sherry. Cook for 1 minute.
2. Hit cancel, then add the soy, parsley, thyme, stock, salt, and pepper. Stir, before placing the can of condensed soup, pasta, and meatballs on top. Push the noodles down into the liquid a bit but DO NOT stir. 
3. Pressure Cook on manual for 4 minutes followed by quick release. 
4. Open lid and stir in sour cream and parmesan cheese. You can also add the spinach at this point, if you'd like. We like having the extra veggies :) 

notes

-Make sure the pasta you pick is a quick cooking pasta (6-8 minutes). Make sure to be ready to do quick release as soon as the timer beeps.

http://www.pressureson.net/2018/01/meatball-stroganoff-pressure-cooker.html

Created using The Recipes Generator

2

After researching MANY Beef Stew recipes, I decided I was too tired to stand there and brown the beef then sauté the onions and garlic. So born is the Dump and go, One-Step, throw it all and and press start Beef Stew! I'm big on bold flavors so I loaded this with lots of herbs. Additionally, I prefer a darker color so I added a teaspoon of dark soy sauce. If you don't have this, you can add teaspoon of browning and seasoning sauce. 

The beef came out tender, the veggies soft but not mush. It's my perfect beef stew. I use tapioca because I prefer the texture to cornstarch. 

Yield: 4 servingsAuthor: Pressure's On

One-Step Beef Stew

prep time: 10 MINScook time: 35 MINStotal time: 45 mins

Quick and Easy "One-Step" beef Stew. Just throw it in and press start, who wouldn't love that?!

INGREDIENTS:

• 2 lbs beef, 1" cubes
• 3 large Potatoes, halved and then quartered
• 2 large Carrots, cut into large chunks (1" or bigger)
• 1 medium Onion, chopped
• 2 Celery Stalks, cut into 2" pieces
• 2-3 large cloves of Garlic, roughly chopped
• 3/4 cup of beef broth
• 1/2 cup Red Wine
• 3 TB of Tomato Paste
• 2 TB Soy Sauce
• 2 Bay Leaves
• 1/4 tsp Black Pepper
• 1/2 tsp Thyme
• 1/4 tsp Red Pepper Flakes
• 1/2 tsp Oregano
• 1/2 tsp salt
• 2 1/2 TB Tapioca
• 1 TB Sugar
• 1 TB butter
• 1 cup of frozen Peas
• (optional)1 tsp of Dark Soy or Browning/Seasoning Sauce

INSTRUCTIONS:

1. Add all ingredients to your pressure cooker except the peas and dark soy or browning/seasoning sauce. Give a good stir.
2. Close and seal your lid, set Manual timer to 30 minutes and press Start. When your timer goes off, allow for 15 minutes of NPR then release any remaining pressure.
3. Add peas and season additionally if desired. I added a bit more salt and some dark soy.

2

You'll never go back to the stove top method once you've tried this pressure cooker Portobello Mushroom Risotto. The mushrooms are sautéed down with lots of garlic and onions. Once this reaches pressure, it cooks in a quick 5 minutes. On days when you have zero time for dinner but want a nice meal, this does the trick.

Years back, when I worked in professional kitchens, risotto was one of my jobs. We would make huge batches and I would have to stand there, stirring over a hot stove for about 30 minute. This method tastes just as good with a fraction of the effort. Time better spent prepping something else!

I like to add some young green peas to mine for the color and a little bit of sweetness. A little surprise ingredient used in our Portobello Mushroom Risotto is some Dark Soy Sauce. This is totally optional but I love the color it gives to the dish.

yield: Serves 4Author: Pressure's Onprint recipe

Portobello Mushroom Risotto

You'll never go back to the stove top method once you've tried this pressure cooker Portobello Mushroom Risotto.

prep time: 15 MINScook time: 10 MINStotal time: 25 mins

INGREDIENTS:

• 1- 8oz package of portobello mushrooms, roughly chopped
• 4 tablespoons olive oil
• 3 tablespoons butter
• 1 medium onion, chopped
• 2 cloves of garlic, chopped
• 1/2 teaspoon thyme
• 1 1/2 cups arborio rice
• 4 cups chick or vegetable stock
• salt and pepper
• 1/3 cup cream
• 1/2 cup parmesan cheese
• 1 tablespoon dark soy sauce (or 2 teaspoons regular soy sauce)
• 1 cup sweet peas
• parsley, chopped (for garnish)

INSTRUCTIONS:

1. Sauté- set pressure cooker to sauté and heat olive oil in butter until hot. Add in your mushrooms and onions. Saute for about 8 minutes or until onions are translucent and mushrooms start to release their moisture. Add in Garlic, salt, pepper, thyme, and rice. Saute for 1-2 additional minutes.Rice should become translucent on the outside with a white center.
2. Pressure Cook- Add your stock, lock on lid, and cook on high/manual for 5 minutes. When your timer goes off, do quick release.
3. Remaining Ingredients- Stir in the soy sauce, parmesan cheese, cream, and peas. Stir until thick, about one more minute.
4. Serve- top with fresh parsley and Parmesan. We like to have ours with a side of roasted chicken or sometimes just by itself!

http://www.pressureson.net/2017/04/portobello-mushroom-risotto-pressure.html

4

Today's recipes is one of my favorites. Hoisin Peanut Chicken is something I've been making on the stove top for years. After a visit to my Chinese family in Los Angeles, Ma made me this magical dumpling sauce with hoisin, peanut, sesame, vinegar, and spice. It instantly became one of my favorite sauces and I've since used it as a dipping sauce and a stir-fry sauce.

When I got my pressure cooker, this was one of the first recipes I converted. The tenderness of the chicken thighs allows for a longer cook time, which helps develop the flavors. The sauce is creamy and rich, a little smokey from the sesame oil, and then a touch of vinegar helps balance it all out. If you wanted to make this as a dipping sauce, just skip the water and add a little extra vinegar.

I used a vinegar made from fermented rice called Chinkiang Vinegar but you could easily substitute that for white or apple cider vinegar. If you have an Asian Market near you, I recommend getting a bottle of Chinkiang Vinegar. It has a more complex  flavor and is delicious in meat mixtures for dumplings and in dipping sauces. I also put a splash on my soups sometimes.

Hoisin Peanut Chicken (Pressure Cooker)

serves 3

• 5 boneless chicken thighs
• 1 tablespoon cooking oil, like vegetable or peanut
• 1/4 cup crushed peanut
  
  For the Sauce
• 1/2 cup hoisin
• 3/4 cup water
• 2 tablespoons sesame oil
• 3 tablespoons, peanut butter, microwaved for 20 seconds
• 2 cloves of garlic, roughly chopped
• 1/2 teaspoon of ginger, grated or powdered
• 1 tablespoon vinegar
• 1 tsp chili garlic sauce (optional for spice)
  
  Cornstarch Slurry
• 1½ tablespoons of cornstarch
• 1/4 cup warm water
  
  Garnish
• cilantro, chopped
• green onion, sliced
• sesame seeds

Directions 

Brown Chicken -  Set your pressure cooker to saute, add you cooking oil and allow it to get nice and hot. When it is a good temperature, add your chicken thighs. Brown for about 3 minutes on each side.

Mix Sauce - In a separate bowl add the ingredients for the sauce and whisk. When chicken is done browning, add your sauce.

Cook -  Secure lid and cook on high/manual for 14 minutes + 5 minutes Natural Pressure Release, then quick release. Set to saute and stir in your cornstarch slurry and ground peanut. Cook on saute for about 1 additional minute, then shut off. 

Serve -  Serve over your favorite rice or noodle. (it's really good on udon) Garnish with cilantro, green onion and sesame seeds. 

1

You might remember seeing our recipe for Creamy Italian Chicken on the blog last week. It was a HUGE hit! I got so many comments about how easy and delicious it was that I decided to explore some similar recipes and have part of this blog focused on one-pot meals that are also made from real ingredients.

So many of the recipes I see floating around are full of convenience foods like canned soup, instant potato, and sodium-filled seasonings. Growing up on a farm with beautiful gardens, I like to incorporate as much fresh and homemade ingredients as possible.

I love the acidity from the tomato with the creamy fresh ricotta and cream cheese. The added tomato paste really gives it a nice tomato flavor without being overly saucy or watery. For an extra bit of nutrition, you can stir in some fresh spinach at the end.

I made this with fresh chicken sausage, but I've also tested with regular Italian Sausage and Hot Italian Sausage and all are delicious!

Enjoy!!

Sausage and Penne with Creamy Tomato Sauce

serves 4

• 2 C penne pasta
• 12 oz beef broth
• 1 lb uncooked sausage, without casings or cut 1/2"
• 2 Tb tomato paste
• 1 12oz can diced tomatoes (I prefer tomato basil or fire roasted)
• 2 cloves of garlic, chopped 
• 1 small onion, chopped small
• 1 t basil 
• 1/2 t oregano
• 1/2 t thyme
• 1/4 t red pepper flakes
• 2 Tb E.V.O.O
  
  Add after cooking
• 3 oz cream cheese
• fresh ricotta and parsley for topping

Long Method

Sauté -Set your pressure cooker to sauté, add a few swirls of E.V.O.O, about 2-3 tablespoons. Add your sausage and onion, frying for about 5 minutes. The Sausage will be half way done. 

Add Remaining Ingredients - Add your tomato paste and stir. Add the remainder of the ingredients, except the last two.

Cook - Close you lid and cook on high/manual for 7 minutes + 5 minutes NPR, then switching to quick release.

Add cheese - Open lid and stir in the cream cheese.

Serve - Top with Ricotta and Fresh Parsley.

*TIP - if your sauce is too thin, add a little extra cream cheese or 1/2 C of Parmesan!

Quick Method

Add ingredients - Add all ingredients except last two.

Cook - Close you lid and cook on high/manual for 7 minutes + 5 minutes NPR, then switching to quick release.

Add cheese - Open lid and stir in the cream cheese.

Serve - Top with Ricotta and Fresh Parsley.

*TIP - if your sauce is too thin, add a little extra cream cheese or 1/2 C of Parmesan!

9