Sunday, March 22, 2009

Shepherd's Pie

I decided to try my hand at making Shepard's Pie this St. Patties day. It turned out great, but I think I had a little more potatoes than the recipe called for, but who doesn't love mashed potatoes! I did add some sour cream and cheese to the potatoes for a little extra flavor.

Shepherd's Pie
Prep Time: 20 minutes Cook Time: 50 minutes
1 tbsp canola oil
1 medium onion, finely chopped
2 large carrots, chopped
1 pound extra-lean ground beef
2 tbsp Worcestershire sauce
2 tbsp no-salt-added tomato paste
2 tsp dried mixed herbs
1 cup fat-free, reduced sodium beef broth
1 cup frozen peas
For the Topping:
2 pounds Yukon Gold potatoes, peeled and cut into 1-1 1/2-inch pieces
1/2 cup fat-free milk
1 tbsp light butter
In a large pot, heat canola oil on medium-low heat. Saute onions and carrots until softened. Turn up heat to medium-high and add beef; cook until no longer pink. Add Worcestershire sauce, tomato paste, herbs and broth. Reduce heat and simmer uncovered for 15 minutes. Add peas, then simmer 5 minutes more.
Tip: If sauce seems too watery for your liking, combine 1 tsp of cornstarch into 1/8 cup of water and stir into beef mixture.
While sauce is simmering, bring a large pot of water to boil. Add potatoes, reduce heat to a simmer and cook until tender, about 15-20 minutes. Drain water. Add milk and light butter. Mash with a potato masher until smooth. Season if you like.
Pour sauce into an 11-inch by 7-inch baking dish and allow to cool slightly. Top with potato. Optional: sprinkle with 1/3 cup reduced-fat cheese.
Bake in a preheated 400 degree oven for 20-25 minutes.
Serves 6. Per Serving (without cheese): Calories 322, Calories from Fat 67, Total Fat 7.6g (Sat 2.8g), Cholesterol 49mg, Sodium 260mg, Carbohydrate 41.2g, Fiber 5.7g, Protein 22.5g

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