| Simply Delicious Shepherd’s Pie |
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Meat ’n potatoes: That pretty much sums up shepherd’s pie. This classic dish has more saturated fat and sodium than any sensible dietitian or cardiologist would recommend! For our easy makeover, we used 93% lean ground beef. We prepared our mashed potatoes with lowfat milk and just a tablespoon of butter. We also mixed in lots of carrots for immune-boosting vitamin A, and a pint-sized can of pinto beans for heart-healthy fiber. By Janice Newell Bissex & Liz Weiss |
INGREDIENTS:
1 lb. 93% lean ground beef
2 large carrots, peeled and shredded (about 2 cups)
1 tsp. garlic powder
1 tsp. onion powder
1 can 15 oz. pinto beans, drained and rinsed
1 can 14.5 oz. tomato soup
1 cup shredded reduced-fat Cheddar
1 cup frozen corn kernels, thawed
Salt and pepper
3 to 4 cups mashed potatoes
2 Tbsp. grated Parmesan |
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METHOD:
1. Preheat oven to 375°F.
2. Place a large nonstick skillet over medium-high heat. Add beef, carrots, garlic powder and onion powder and cook, breaking up the large pieces, until meat is no longer pink and carrots are tender, about 5 minutes. Drain any excess fat.
3. Add beans, tomato soup, Cheddar and corn, and simmer until heated through, 2 to 3 minutes.
4. Season with salt and pepper to taste.
5. Spread meat mixture evenly in a 9 x 13 baking dish.
6. Top with mashed potatoes, using a spatula to gently spread them over the meat.
7. Sprinkle Parmesan evenly over potatoes.
8. Bake until meat mixture starts to bubble, about 10 minutes. Change the oven setting to “broil” and broil until the top turns golden brown, 2 to 4 minutes.
Serves 8 |
NUTRITION FACTS:
Per serving: calories 340, fat 9g, protein 29g, carbohydrate 38g, fiber 6g, sodium 530mg |
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