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Low Fat Shepherd's Pie
Low Fat Shepherd's Pie
Fiona Haynes
At a Glance
Prep Time : 20min
Cook Time : 50min
Course : Entree
Special : Easy, For Kids, Low Fat
Type of Prep : Assemble, Bake, Boil, Sauté, Simmer
Cuisine : British
Occasion : Back to School, Fall, Family Dinner, Potluck, Thanksgiving, Winter
 
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Shepherd's Pie

From Fiona Haynes,
Your Guide to Low Fat Cooking.
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This a low fat take on a classic English dish. Shepherd's Pie was traditonally made with leftover meat--usually lamb or beef. This is a recipe that can be made ahead and frozen for later use. I often prepare it one day and use it the next. If you want to reduce the fat content further, use only 3/4 pound of beef and add an extra cup of vegetables--more peas or some sweet corn.

INGREDIENTS:

  • 1 tbsp canola oil
  • 1 medium onion, finely chopped
  • 2 large carrots, chopped
  • 1 pound extra-lean ground beef
  • 2 tbsp Worcestershire sauce
  • 2 tbsp no-salt-added tomato paste
  • 2 tsp dried mixed herbs
  • 1 cup fat-free, reduced sodium beef broth
  • 1 cup frozen peas
  • .
  • For the Topping:
  • 2 pounds Yukon Gold potatoes, peeled and cut into 1-1 1/2-inch pieces
  • 1/2 cup fat-free milk
  • 1 tbsp light butter

PREPARATION:

In a large pot, heat canola oil on medium-low heat. Saute onions and carrots until softened. Turn up heat to medium-high and add beef; cook until no longer pink. Add Worcestershire sauce, tomato paste, herbs and broth. Reduce heat and simmer uncovered for 15 minutes. Add peas, then simmer 5 minutes more.

Tip: If sauce seems too watery for your liking, combine 1 tsp of cornstarch into 1/8 cup of water and stir into beef mixture.

While sauce is simmering, bring a large pot of water to boil. Add potatoes, reduce heat to a simmer and cook until tender, about 15-20 minutes. Drain water. Add milk and light butter. Mash with a potato masher until smooth. Season if you like.

Pour sauce into an 11-inch by 7-inch baking dish and allow to cool slightly. Top with potato. Optional: sprinkle with 1/3 cup reduced-fat cheese.

Bake in a preheated 400 degree oven for 20-25 minutes.

Serves 6.

Per Serving (without cheese): Calories 322, Calories from Fat 67, Total Fat 7.6g (Sat 2.8g), Cholesterol 49mg, Sodium 260mg, Carbohydrate 41.2g, Fiber 5.7g, Protein 22.5g

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