Shepherd's Pie

Mar 19 2014

Celebrate the Irish with this DASH version of an old favorite.  Recipe adapted from Foodhero.org.

Serves 6

Dietitian's Tip: 

This meal contains, meat, starchy and non-starchy vegetables.  All that is missing is a nutrient-rich glass of low-fat milk and fruit for dessert!

Ingredients: 

2 large baking potatoes, peeled and diced
1/2 cup low-fat milk
1 pound lean ground beef
1 medium onion, chopped
1 clove garlic, minced
2 tablespoons flour
4 cups frozen mixed vegetables
3/4 cup reduced sodium beef broth
1/2 cup shredded cheddar cheese
ground pepper to taste

Preparation: 

Put diced potatoes in saucepan; add enough water to barely cover. Bring to boil. Reduce heat and simmer, covered, until soft (about 15 minutes).

Drain potatoes and mash. Add milk, and set mixture aside.

Preheat oven to 375 degrees.

Brown meat, onion, and garlic in a large skillet. Stir in flour, and cook for 1 minute, stirring constantly.

Add vegetables and broth. Cook 5 minutes until bubbly.  Stir well.

Spoon vegetable mixture into 8 inch square baking dish. Spread potato mixture over vegetable/meat mixture.  Sprinkle cheese on top.

Bake 25 minutes, until hot and bubbly.

Refrigerate leftovers within 2-3 hours.

Nutrition Information: 

Per serving: 320 calories, 7 g total fat, 4 g saturated fat, 39 g carbohydrates, 24 g protein, 5 g fiber, 200 mg sodium