By Lauren Denos: 10/13/2015 (Nutrition)

Shepherd's Pie

Shepherd's Pie lends itself to being a pretty healthy meal right off the bat. If you just make a few tweaks then you can have something that has less fat and is gluten free. This is a huge dish and is great if you are going to have a lot of people over or you can do what I do and freeze it in single serving sizes and then you have tons of meals ready to go. This is also a great thing to serve to friends who are not into health food since it is so basic and is meat and potatoes, most anti health food people will be happy with this, just don't tell them it is not filled with butter and cream.

Ingredients

  • 4 lbs russet potatoes

  • 2 lbs lean ground beef or turkey

  • 1 medium yellow or sweet onions

  • 7 tbsp olive oil

  • 2 cups peas

  • 2 cups fresh carrots

  • 1 Tbsp salt

  • 1 tsp paprika

  • 1 tbsp ground rosemary

  • 1 tbsp thyme

  • 1 tsp pepper

  • 1 tbsp 21 seasoning salute

  • 1 tbsp garlic

  • 1 tbsp onion powder

  • 1 tsp dried ground mustard seed

  • 1/4 cup fresh minced garlic

Sauce Ingredients

  • 6 Tbsp beef base

  • 1 tbsp arrow root powder

  • 1/2 cup of water

Steps

  1. Chop up and boil potatoes until soft and mash-able

  2. keep about 1/4 of the water from the potatoes and drain the rest.

  3. Add the water, 6 Tbsp olive oil, fresh minced garlic and 1 Tbsp of salt and mash until smooth. Set in the fridge and let cool

  4. Slice onion and brown in 1 tbsp olive oil

  5. add the ground beef and all of the spices to the skillet and cook until just browned.

  6. If the carrots are fresh add them into the browned beef skillet and cover and cook on low for 5- 10 minutes or until starting to get soft.

  7. Heat oven to 350 degrees

  8. Add canned or frozen peas to the beef and cook until warm.

  9. In a separate bowl whisk, the beef base, water and arrow root powder.

  10. Then add to the beef mixture and mix well.

  11. Spread the beef mixture in a large baking pan

  12. spread the mashed potatoes on top

  13. bake for about 30 minutes or until the potatoes are just getting a little browned.

Makes about 18 servings at 218 calories in each





 

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