Dinner: Shepherd's Pie
A Hearty Diabetic Recipe
This hearty but healthy recipe for shepherd’s pie is perfect for those cozy fall and winter nights. Actually, it’s so good, you may even want to eat it in the summer out on the deck (forget grilling out!).
What You Need
(makes 6 servings)
|butter-flavored cooking spray|
|1||cup chopped onion|
|1¼||lbs ground sirloin|
|½||cup fat-free canned beef broth|
|1||tbsp tomato paste|
|2||tsp Worcestershire sauce|
|freshly ground pepper|
|1½||lbs potatoes, peeled and cut into equal-sized pieces|
|3||cloves garlic, cut in half|
|2||fluid oz egg substitute|
|¼||cup milk (preferably skim milk)|
|¼||teaspoon kosher salt (optional)|
|1||cup thawed frozen baby peas|
What You Do
- Preheat oven to 425°F.
- Coat a non-stick skillet with cooking spray. Add the onions, and sauté over medium-high heat until they wilt.
- Add the meat and cook, separating with a wooden spoon until meat has turned brown.
- Strain the fat and liquid from the beef and onion mixture. Return to the skillet, but you don’t have to put it back on the heat.
- Stir in the beef broth, tomato paste, Worcestershire sauce, and pepper to the meat. Set aside.
- Boil the potatoes with the garlic in lightly salted water until done (should be 20-25 minutes—until they’re tender when you poke them with a fork).
- Drain the potatoes and remove the garlic.
- Add the milk and the egg substitute to the potatoes, and then mash them. Season with pepper and salt (if you’re using it).
- Put the ground beef mixture in the bottom of an oven-proof casserole. Top with peas and then spread with the mashed potatoes. Coat with cooking spray.
- Bake for 15 to 25 minutes until heated through and top is nicely browned.
Nutritional Info (Per Serving)
- 269 calories (18% calories from fat)
- 2g protein
- 5g total fat (1.8g saturated fat)
- 28g carbohydrates
- 3g dietary fiber
- 59mg cholesterol
- 190mg sodium
3 very lean protein, 2 carbohydrate (1½ bread/starch, 1 vegetable)