Shepherd's Pie recipe
Shepherd's pie is an easy traditional one-pot dinner that will satisfy your comfort-food craving. Here, Gundersen registered dietitian Diane Kelbel, RD, shares this healthier version with less fat and calories but with all the great flavors.
Makes 8 servings
- 1½ lb. (about 3 large) potatoes, peeled and quartered
- ⅔ cup skim milk
- 2 Tbsp. reduced-calorie trans fat-free margarine
- ¼ tsp. ground nutmeg
- ⅛ tsp. cayenne pepper
- 2 green onions, thinly sliced
- ½ tsp. salt
- Black pepper to taste
- 1 lb. lean ground beef
- 2 Tbsp. olive oil
- 1½ cups chopped onions
- 2 large carrots, chopped
- 3 oz. cremini mushrooms, sliced (about 1 cup)
- 1 Tbsp. tomato paste
- 1 tsp. fresh thyme leaves or ¼ tsp. dried thyme
- 3 Tbsp. red wine or red grape juice
- 2½ cups reduced-sodium beef broth
- 2 Tbsp. all-purpose flour
- Black pepper to taste
Make topping: In a 4-quart saucepan, add the potatoes and cold water to cover by 2 inches. Bring to a boil and cook over medium-high heat until the potatoes are tender, about 20 minutes. In a colander, drain the potatoes. Return potatoes to pan and mash. Set aside.
In a small microwave-safe bowl, combine the milk, margarine, nutmeg and cayenne. Microwave on high for 20 seconds, or until margarine is melted. Add the milk mixture to the potatoes and stir until smooth. Add green onions and season with salt and pepper. Stir gently. Set aside.
Make filling: Preheat oven to 375°. Line a rimmed baking sheet with foil; set aside. Heat a large skillet over medium heat. Add the beef and cook until just browned. Add the oil to the pan and heat until hot. Add the onions, carrots and mushrooms, and sauté, stirring occasionally, until the vegetables are tender, about 10 minutes. Add the tomato paste, thyme, sherry and broth, and bring to a simmer over medium-high heat, stirring constantly. Stir in the flour and cook for 1 minute. Simmer uncovered until the mixture is thick and bubbly, about 15 minutes. Season with black pepper to taste.
Pour the beef mixture into a deep 8-inch baking dish. Spoon the mashed potatoes over the beef and place baking dish on lined baking sheet. Bake until the shepherd’s pie is bubbly around the edges, about 30 minutes. Cool for 10 minutes before serving.
Nutrition analysis per 1 cup serving: Calories: 293, Fat: 12 g, Saturated fat: 4 g, Cholesterol: 47 mg, S odium: 401 mg, Carbohydrates: 26 g, Fiber: 3 g, Protein: 19 g
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