Shepard's Pie from Healthy Diabetic Recipes

Shepard's Pie Recipe

Recipe Ingredients:

4 medium russet potatoes, peeled
1/2 cup skim milk, heated
1 tbsp olive oil
1/2 lb ground lean turkey
1/4 lb lean ground beef
1 medium onion, chopped
2 carrots, sliced
1 cup low-fat low-sodium beef broth
1 tbsp cornstarch or arrowroot
2 tbsp water
2 tbsp tomato paste
Salt, to taste
Freshly-ground black pepper, to taste
1 cup frozen peas, thawed, drained
1/4 cup Cheddar cheese

Recipe Instructions:

In a medium saucepan place the peeled potatoes. Add water to cover. Bring to a boil and boil potatoes for about 20 minutes, until potatoes are tender. Drain. Mash potatoes with hot milk and olive oil until fluffy. Set aside.

In a non-stick skillet, brown the turkey and ground beef. Add the onion and saute for 5 minutes. Add the carrot and saute for another 5 minutes. Drain off any accumulated fat. Add the beef broth and bring to a boil.

Mix together the cornstarch and water until smooth. Add the cornstarch to the beef. Add the tomato paste and cook until thickened.

Add in the pepper and peas. Preheat the oven to 350 degrees.

Spoon the mixture into a 2-quart casserole dish. Top the casserole with the potatoes. Sprinkle with the cheese. Bake for 35 minutes until potatoes are browned.

This recipe yields 6 servings. Serving size: 1 cup.

Exchanges Per Serving: 2 Starch, 2 Very Lean Meat, 1/2 Monounsaturated Fat.

Nutrition Facts: Calories 248; Calories from Fat 66; Total Fat 7g; Saturated Fat 3g; Cholesterol 43mg; sodium 160mg; Carbohydrates 28g; Dietary Fiber 4g; Sugars 7g; Protein 19g.

Comments: Everything you need is in this one pot meal. All you add is a salad!

Source:
"The Webb Cooks by Robyn Webb, MS, LN at http://www.diabetes.org"
S(Formatted for MC6):
"08-16-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© American Diabetes Association, 2002"

Servings: 6

When the waitress puts the dinner on the table the old men look at the dinner. The young men look at the waitress

~ Gelett Burgess, 'Look Eleven Years Younger' (1937).

 

:: TOP ::