Shepard’s Pie
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Meats, Dairy | Maindish | 4 | Servings | |
INGREDIENTS
| 10 | oz | Beef round steak, trimmed |
| and cut into thin 2" | ||
| strips | ||
| 2 | c | Chopped onions |
| 1 | 8-oz reduced-sodium tomato | |
| sauce | ||
| 3/4 | c | Defatted reduced-sodium beef |
| broth | ||
| 1 | Carrot, thinly sliced | |
| 1 | 10-oz frozen succotash | |
| thawed | ||
| 2 | Bay leaves | |
| 1 1/4 | t | Dried thyme leaves |
| 1/4 | t | Dry mustard |
| 1/4 | t | Freshly ground black pepper |
| 1/4 | t | Salt, optional |
| 1 1/2 | c | Water |
| 1 | T | Butter or margarine |
| 2/3 | c | 1 percent low-fat milk |
| 1 1/2 | c | Instant mashed potato flakes |
| 2 | t | Instant minced onions |
| 1/4 | t | Salt, optional |
| 1/8 | t | Garlic powder |
| 1/4 | c | Shredded reduced-fat Cheddar |
| Cheese |
INSTRUCTIONS
From: TeAntae Turner <tturner@GRAPHSOFT.COM> Date: Wed, 7 Aug 1996 14:08:57 -0500 >From the "Healthy One-Dish Meals in Minutes" cookbook by Prevention Magazine, To Make The Filling: Preheat the oven to 375 degrees F. Place the beef in a 3-quart casserole dish. Bake, stirring occasionally, for 10 minutes, or until meat is browned. Remove from the oven. Place the onions in a 2-cup glass measuring cup, cover with wax paper and microwave on high power for 2 to 3 minutes, or until the onions soften. Add the onions to the casserole. Stir in the tomato sauce, broth, carrots, succotash, bay leaves, thyme, mustard, pepper and salt (if using). Cover and bake for 1 hour, or until meat it tender. To Make The Topping: In a medium saucepan, bring the water and butter or margarine to a boil. Remove from the hear and stir in the milk, potato flakes, onions, salt (if using) and garlic powder. Remove the casserole from the oven. Remove and discard the bay leaves. Drop the potato mixture by large spoonfuls onto the casserole and carefully spread over the beef mixture with the back of a large spoon. Sprinkle with the Cheddar and bake for 5 minutes, or until the cheese begins to melt. Hands On Time: 20 minutes Total Time: 1 1/2 hours Per Serving: 403 calories; 8.4 g total fat (19 percent of calories); 3.9g saturated fat; 19mg cholesterol; 331 mg sodium. Personal Notes: I don't like succotash and in all versions that I've tried, it was never in it. Instead, I substituted a can of peas in it's place. You can put in what ever you like really. I've substituted minced onion for the ones called for in the filling (still tastes fine). Play! I thought the meat tasted bland when I first made it. I mixed half a package of onion soup mix in with the meat during the browning stage and it came out even more delicious!!!! You can use some extra beef broth (not too much or you will have too much juice) if you don't want to raise the salt content up too much. I also cut the meat into smaller pieces but it cooked up so tender you really don't have to. Try to time the mashed potatoes to be ready about the time the filling is coming out of the oven. This way when you put it back into the oven to melt the cheese, the potatoes will still be hot. The dish is not in the oven long enough to heat the potatoes back up. EAT-L Digest 6 August 96 From the EAT-L recipe list. Downloaded from Glen's MM Recipe Archive, http://www.erols.com/hosey.
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Nutrition (calculated from recipe ingredients)
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Calories: 623
Calories From Fat: 335
Total Fat: 37.6g
Cholesterol: 88.2mg
Sodium: 1947.6mg
Potassium: 817.3mg
Carbohydrates: 25.6g
Fiber: 3.7g
Sugar: 12.1g
Protein: 46.1g