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Tuna, Pineapple and Lentil Shepherd’s Pie with Mashed Potatoes Weight Loss Recipe

Last Updated on November 22, 2024 by Arif Chowdhury

When it comes to comfort food, few dishes can rival a hearty shepherd’s pie. But what if we told you that you could enjoy this classic dish while also keeping an eye on your health?

Enter the Tuna, Pineapple and Lentil Shepherd’s Pie! This unique take on the traditional recipe combines the rich flavors of tuna, the sweetness of pineapple, and the nutritional benefits of lentils, all topped with creamy mashed potatoes.

Whether you’re on a weight loss journey or just looking for a delicious meal, this recipe is sure to satisfy your taste buds and your nutritional needs.

The Magic of Ingredients

Lentils: The Protein Powerhouse

Lentils are often hailed as a superfood, and for good reason! They are packed with protein, fiber, and essential nutrients.

In fact, a single cup of cooked lentils contains about 18 grams of protein and 16 grams of fiber, making them an excellent choice for vegetarians and anyone looking to boost their protein intake without the extra calories.

Their earthy flavor provides a perfect backdrop for the other ingredients in this dish.

Tuna: A Lean Protein Option

Tuna is another star in our pie. Not only is it a fantastic source of lean protein, but it also offers omega-3 fatty acids, which are known for their heart-healthy benefits.

A 3-ounce serving of canned tuna has about 20 grams of protein and only around 100 calories, making it a great addition to any healthy recipe.

Plus, it’s easy to find and prepare, making it a convenient option for busy weeknights.

Pineapple: A Sweet Twist

Pineapple adds a delightful sweetness that balances the savory elements of this dish. Beyond its delicious flavor, pineapple is rich in vitamins and minerals, particularly vitamin C and manganese.

It also contains bromelain, an enzyme that can aid digestion. Just a cup of fresh pineapple chunks provides about 80 calories, making it a guilt-free way to add flavor and nutrition.

Why This Shepherd’s Pie is a Winner

Combining these three ingredients creates a flavor profile that is both unique and comforting. The creamy mashed potato topping is a classic favorite, but the real magic lies in the filling.

It’s a hearty mix of tuna, lentils, and pineapple that not only warms the soul but also nourishes the body. This dish is perfect for meal prep, as it stores well and can be easily reheated for lunch or dinner throughout the week.

A Step-by-Step Guide to Making Tuna, Pineapple and Lentil Shepherd’s Pie

Ready to dive into this delicious recipe? Let’s get cooking!

Ingredients

For the Filling:

  • 1 cup dried green or brown lentils (or 2 cups cooked lentils)
  • 1 can (12 oz) tuna, drained (preferably in water)
  • 1 cup fresh or canned pineapple chunks (drained if canned)
  • 1 medium onion, finely chopped
  • 2 cloves garlic, minced
  • 1 carrot, diced
  • 1 celery stalk, diced
  • 1 teaspoon dried thyme
  • 1 teaspoon dried oregano
  • Salt and pepper to taste
  • 1 tablespoon olive oil
  • 1 cup vegetable broth or water

For the Mashed Potato Topping:

  • 4 medium potatoes, peeled and diced
  • 1/4 cup milk (or plant-based milk for a dairy-free option)
  • 2 tablespoons butter (or olive oil for a healthier option)
  • Salt and pepper to taste

Instructions

Step 1: Prepare the Lentils

  • Rinse the lentils under cold water and check for any debris.
  • In a pot, combine the lentils with 4 cups of water. Bring to a boil, then reduce the heat and let them simmer for about 20-25 minutes, or until tender. Drain and set aside.

Step 2: Cook the Vegetables

  • In a large skillet, heat 1 tablespoon of olive oil over medium heat.
  • Add the chopped onion, diced carrot, and celery. Sauté for about 5 minutes until the vegetables are softened.
  • Stir in the minced garlic, thyme, and oregano. Cook for another minute until fragrant.

Step 3: Combine Filling Ingredients

  • Add the cooked lentils and drained tuna to the skillet. Mix well.
  • Gently fold in the pineapple chunks and pour in the vegetable broth. Season with salt and pepper to taste.
  • Let the mixture simmer for about 5 minutes, allowing the flavors to meld.

Step 4: Make the Mashed Potatoes

  • While the filling is simmering, bring a pot of salted water to a boil. Add the diced potatoes and cook until tender, about 15-20 minutes.
  • Drain the potatoes and return them to the pot. Add the milk, butter, salt, and pepper. Mash until smooth and creamy.

Step 5: Assemble the Pie

  • Preheat your oven to 400°F (200°C).
  • In a greased baking dish, spread the tuna, lentil, and pineapple mixture evenly across the bottom.
  • Top with the mashed potatoes, spreading them out evenly. You can use a fork to create a decorative pattern on top if you like.

Step 6: Bake

  • Place the assembled pie in the oven and bake for about 25-30 minutes, or until the top is golden brown and slightly crispy.
  • Remove from the oven and let it cool for a few minutes before serving.

Nutritional Benefits of This Dish

This Tuna, Pineapple and Lentil Shepherd’s Pie is not only hearty but also packed with nutritional benefits. Each serving is rich in protein, fiber, and essential vitamins, all while being lower in calories compared to traditional shepherd’s pie.

The use of lentils and tuna keeps the dish filling without the added fats of traditional meats, making it a great option for those watching their weight.

Statistical Insights

  • Studies show that increasing your intake of plant-based proteins, like lentils, can significantly aid in weight management. One study found that participants who incorporated more legumes into their diet lost an average of 3.5 pounds more than those who didn’t.
  • Additionally, dishes high in fiber, like this shepherd’s pie, can help you feel fuller for longer, reducing overall calorie intake throughout the day.

A Delicious Way to Nourish Your Body

In a world where healthy eating often feels like a chore, this Tuna, Pineapple and Lentil Shepherd’s Pie offers a refreshing take on comfort food that is both satisfying and nutritious.

With its unique combination of flavors and textures, it’s a dish that can please even the pickiest of eaters while providing essential nutrients.

So, gather your ingredients and treat yourself to a cozy meal that aligns with your wellness goals!