Health eCooking: Shepard’s Pie

Categorized | eHealth Connection, Featured, Health eCooking Show

Posted on 22 February 2012. Tags: comfort food, meat and potatoes, Shepard's Pie

Here’s a one-pot dinner that will satisfy your comfort food craving. This beef shepard’s pie is an easy meat and potatoes dinner recipe the whole family will love.

Ingredients

Yield: 8 servings

1 1/2 lb (about 3 large) Yukon Gold potatoes or sweet potatoes, peeled and quartered
2/3 cup skim milk
2 Tbsp reduced-calorie trans fat free margarine
1/4 tsp ground nutmeg
1/8 tsp cayenne pepper
2 green onions, thinly sliced
1/2 tsp salt
Black pepper to taste

Filling

1 lb lean ground beef
2 Tbsp olive oil
1 1/2 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 1/4 tsp dried
thyme
3 Tbsp dry sherry or red wine
2 1/2 cups reduced-sodium beef broth
2 Tbsp all-purpose flour
3Black 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.