Shepherd's Pie (not-quite diabetic friendly)
Nutritional Info
- Servings Per Recipe: 6
- 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
View full nutritional breakdown of Shepherd's Pie (not-quite diabetic friendly) calories by ingredient
Introduction
Jamie absolutely loves Shepherd's Pie Jamie absolutely loves Shepherd's PieNumber of Servings: 6
Ingredients
-
1 large onion chopped
2 garlic cloves, minced
1 carrot shredded
1 pound extra-lean ground beef sirloin
1 teaspoon crushed dried oregano
½ teaspoon crushed dried thyme
¼ teaspoon freshly ground pepper
1 tablespoon all-purpose flour
1 1/3 cup fat-free low-sodium canned beef broth
2 tablespoons tomato paste
vegetable cooking spray
1 pound russet potatoes, peeled and cut into chunks
¼ cup skim milk
½ teaspoon salt (optional)
¼ teaspoon paprika
Tips
Make ahead - Before baking ((don't do the baking now)) Cover the casserole and freeze until solid. Lift the food out of the casserole (the foil will adhere), wrap securely in the foil, then slip the package into a self-sealing plastic freezer bag or overwrap in additional foil or freezer paper. Label with the casserole name and the date. Use within 3 months.
When ready to bake, unwrap the casserole and place back in the casserole dish to bake. Defrost completely. Then 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.
Directions
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
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