Shepard's Pie

Recipe Ingredients

4		Russet potatoes - peeled (medium)
1/2 cup	118ml	Skim milk - heated
1 tablespoon	15ml	Olive oil
1/2 lb	227g / 8oz	Ground lean turkey
1/4 lb	113g / 4oz	Lean ground beef
1 lb	454g / 16oz	Onion - chopped (medium)
2		Carrots - sliced
1 cup	237ml	Low-fat low-sodium beef broth
1 tablespoon	15ml	Cornstarch or arrowroot
2 tablespoons	30ml	Water
2 tablespoons	30ml	Tomato paste
		Salt - to taste
		Freshly-ground black pepper - to taste
1 cup	237ml	Frozen peas - thawed, drained
1/4 cup	36g / 1.3oz	Cheddar cheese

Recipe Instructions

In a medium saucepan place the peeled potatoes. Add water to cover. Bring to a boil and boil potatoes for about 20 minutes, until potatoes are tender. Drain. Mash potatoes with hot milk and olive oil until fluffy. Set aside.

In a non-stick skillet, brown the turkey and ground beef. Add the onion and saute for 5 minutes. Add the carrot and saute for another 5 minutes. Drain off any accumulated fat. Add the beef broth and bring to a boil.

Mix together the cornstarch and water until smooth. Add the cornstarch to the beef. Add the tomato paste and cook until thickened.

Add in the pepper and peas. Preheat the oven to 350 degrees.

Spoon the mixture into a 2-quart casserole dish. Top the casserole with the potatoes. Sprinkle with the cheese. Bake for 35 minutes until potatoes are browned.

This recipe yields 6 servings. Serving size: 1 cup.

Exchanges Per Serving: 2 Starch, 2 Very Lean Meat, 1/2 Monounsaturated Fat.

Nutrition Facts: Calories 248; Calories from Fat 66; Total Fat 7g; Saturated Fat 3g; Cholesterol 43mg; sodium 160mg; Carbohydrates 28g; Dietary Fiber 4g; Sugars 7g; Protein 19g.

Source:
The Webb Cooks by Robyn Webb, MS, LN at http://www.diabetes.org

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