Shepherd's Pie
May is Hamburger month! Here is a great recipe for ground beef!
Recipe Courtesy of Oregon State University
Serves 10
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!
2 large baking potatoes, peeled and diced
1/2 cup low-fat milk
1 pound lean ground beef
2 tablespoons flour
4 cups frozen mixed vegetables
3/4 cup low-salt beef broth
1/2 cup shredded cheddar cheese
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 in a large skillet. Stir in flour, and cook for 1 minute, stirring constantly.
Add vegetables and broth. Cook 5 minutes until bubbly.
Spoon vegetable mixture into 8 inch square baking dish. Spread potato mixture over vegetable/meat mixture.
Bake 25 minutes, until hot and bubbly.
Refrigerate leftovers within 2-3 hours.
Per serving: 180 calories, 4 g total fat, 2 g saturated fat, 21 g carbohydrates, 14 g protein, 3 g fiber, 150 mg sodium