Shepherd's Pie (not-quite diabetic friendly)
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 6
Ingredients
1 large onion chopped2 garlic cloves, minced1 carrot shredded1 pound extra-lean ground beef sirloin1 teaspoon crushed dried oregano½ teaspoon crushed dried thyme¼ teaspoon freshly ground pepper1 tablespoon all-purpose flour1 1/3 cup fat-free low-sodium canned beef broth2 tablespoons tomato paste vegetable cooking spray1 pound russet potatoes, peeled and cut into chunks¼ cup skim milk½ teaspoon salt (optional)¼ teaspoon paprika
1. Preheat oven to 375°F.
2. Place the potatoes in a pot of boiling water to cover. Reduce heat and simmer until tender when pierced with a fork, 15 to 20 minutes. While the potatoes cook, prepare the meat mix as follows:
3. In a large non-stick skillet, sauté onion, garlic and carrot over medium heat, stirring occasionally, until vegetables are wilted and pan liquids are absorbed, about 6 minutes.
4. Crumble in the ground sirloin and continue to cook, stirring occasionally, until beef is well browned, about 5 minutes. Drain off any excess fat.
5. Add oregano, thyme and pepper. Sprinkle flour over the beef mixture and stir. Add beef broth and tomato paste. Stir until well combined.
6. Line a 2-quart casserole with a piece of heavy-duty aluminum foil large enough to completely enclose the casserole. Lightly spray the foil inside the casserole with cooking spray.
7. Transfer meat mixture to the prepared casserole. Set aside while you prepare the topping.
8. Drain potatoes. Mash the potatoes, adding sufficient skim milk until the potatoes are fluffy. Stir in the salt (if using). Spoon the potato mixture onto the top of the meat mixture, making swirls with the back of a spoon. Sprinkle with paprika.
9. Bake at 375°F for 40 to 45 minutes, until golden and bubbly. (Since the casserole will be full, it may bubble over, so place a sheet of aluminum foil under the casserole to catch any drips.) Serve hot.
Serving Size: makes 1 casserole for 6 - 8 people
2. Place the potatoes in a pot of boiling water to cover. Reduce heat and simmer until tender when pierced with a fork, 15 to 20 minutes. While the potatoes cook, prepare the meat mix as follows:
3. In a large non-stick skillet, sauté onion, garlic and carrot over medium heat, stirring occasionally, until vegetables are wilted and pan liquids are absorbed, about 6 minutes.
4. Crumble in the ground sirloin and continue to cook, stirring occasionally, until beef is well browned, about 5 minutes. Drain off any excess fat.
5. Add oregano, thyme and pepper. Sprinkle flour over the beef mixture and stir. Add beef broth and tomato paste. Stir until well combined.
6. Line a 2-quart casserole with a piece of heavy-duty aluminum foil large enough to completely enclose the casserole. Lightly spray the foil inside the casserole with cooking spray.
7. Transfer meat mixture to the prepared casserole. Set aside while you prepare the topping.
8. Drain potatoes. Mash the potatoes, adding sufficient skim milk until the potatoes are fluffy. Stir in the salt (if using). Spoon the potato mixture onto the top of the meat mixture, making swirls with the back of a spoon. Sprinkle with paprika.
9. Bake at 375°F for 40 to 45 minutes, until golden and bubbly. (Since the casserole will be full, it may bubble over, so place a sheet of aluminum foil under the casserole to catch any drips.) Serve hot.
Serving Size: makes 1 casserole for 6 - 8 people
Nutritional Info Amount Per Serving
- Calories: 297.8
- Total Fat: 16.0 g
- Cholesterol: 56.9 mg
- Sodium: 542.5 mg
- Total Carbs: 22.8 g
- Dietary Fiber: 3.2 g
- Protein: 17.8 g