Shepards pie

By sexyswamprat

Ingredients
  • refrigerated butter-flavored cooking spray

  • 1 cup (300 g), chopped onion

  • 1 1/4 pounds (600 g) ground sirloin

  • 1/2 cup (120 ml) fat-free canned beef broth

  • 2 teaspoons (10 ml) Worcestershire sauce

  • 1 tablespoon (15 ml) tomato paste

  • freshly ground pepper

  • 1 1/2 pounds (720 g) russet potatoes, pealed and cut into equal size pieces

  • 3 cloves garlic, cut in half

  • 1/4 cup (60 ml) skim milk

  • 2 fluid ounces (60 ml) egg substitute

  • freshly ground pepper

  • 1/4 teaspoon (1.25 ml) kosher salt (optional)

  • 1 cup (150 g) thawed frozen baby peas

Directions
  1. Preheat oven to 425°F (220°C), Gas Mark 7.

  2. Coat a nonstick skillet with cooking spray. Add the onions, and sauté until they wilt. Add the meat and cook, separating with a wooden spoon until meat has turned brown. Strain the beef mixture of all fat and liquid. Return to the skillet. Add the broth, Worcestershire sauce, tomato paste, and pepper. Set aside.

  3. Boil the potatoes with the garlic in lightly salted water until done. Drain the potatoes and remove the garlic. Mash the potatoes with the milk and egg substitute. Season with pepper and salt (if using).

  4. Place the meat mixture in the bottom of oven proof casserole. Top with peas and then spread with mashed potatoes. Coat with cooking spray. Bake for 15 to 20 to 25 minutes until heated through and top is nicely browned.


Nutritional Facts

Servings
1
Per serving
269 calories (18% calories from fat)
27 g protein
5 g total fat (1.8 g saturated fat)
28 g carbohydrates
3 g dietary fiber
59 mg cholesterol
190 mg sodium
Diabetic exchanges
3 very lean protein
2 carbohydrate (1 1/2 bread/starch
1 vegetable)

dinner diabeticrecipescom beef iron b vitamins fiber calcium vitamin d bake main dish anti inflammatory

9 replies

monadoles
monadoles 2015-01-09 14:17:42 -0600 Report

I am cooking this tonight as I have a pot of left over mashed potatoes and I can't find the one from my x-sister-in-law. I think this one will be even better.

monadoles
monadoles 2015-01-09 14:17:34 -0600 Report

I am cooking this tonight as I have a pot of left over mashed potatoes and I can't find the one from my x-sister-in-law. I think this one will be even better.

monadoles
monadoles 2015-01-09 14:17:25 -0600 Report

I am cooking this tonight as I have a pot of left over mashed potatoes and I can't find the one from my x-sister-in-law. I think this one will be even better.

monadoles
monadoles 2015-01-09 14:17:19 -0600 Report

I am cooking this tonight as I have a pot of left over mashed potatoes and I can't find the one from my x-sister-in-law. I think this one will be even better.

monadoles
monadoles 2015-01-09 14:17:08 -0600 Report

I am cooking this tonight as I have a pot of left over mashed potatoes and I can't find the one from my x-sister-in-law. I think this one will be even better.

Janie99352
Janie99352 2008-11-17 19:44:05 -0600 Report

I just started today, with this, and I have found a lot of recipe's that I will be trying from you, this one, on the pot of the list.. Thank You, for all the Recipe's you have turned in for us to enjoy. Janie99352