Southwest Shepherd's Pie - 23g Carbs, 3g Fiber
From: www.diabeticlifestyle.com
Prep time: 30 minutes
Cook time: 30 minutes
Total: 1 hour
Servings: 6
1 large onion chopped
2 garlic cloves, minced
1 carrot shredded
1/2 lb button mushrooms, cleaned and sliced
1 lb extra-lean ground beef sirloin
1 tsp crushed dried oregano
1/2 tsp crushed dried thyme
1/4 tsp freshly ground pepper
1 tsp all-purpose flour
1 cup fat-free low-sodium canned beef broth
1/3 cup dry red wine OR additional beef broth
2 tsp tomato paste
Vegetable cooking spray
1 lb russet potatoes, peeled and cut into chunks
1/4 cup skim milk
1/2 tsp salt (optional)
1 tsp minced pickled jalapeno chile peppers, or to taste
1 tsp minced fresh cilantro OR flat-leaf parsley
1 tsp minced scallion
1/4 tsp paprika
3 Tbsp shredded 2% jack cheese
In a large non-stick skillet, saute onion, garlic, carrot, and
mushrooms over medium heat, stirring occasionally, until vegetables
are wilted and pan liquids are absorbed, about 6 minutes.
Crumble in the ground sirloin and continue to cook, stirring
occasionally, until beef is well browned, about 5 minutes. Drain
off any excess fat.
Add oregano, thyme, cumin, and pepper. Sprinkle flour over the beef
mixture and stir. Add beef broth, wine, and tomato paste. Stir
until well combined.
Line a 2-quart casserole with a piece of heavy-duty aluminum foil
large enough to completely enclose the casserole. Lightly spray
the foil inside the casserole with cooking spray.
Transfer meat mixture to the prepared casserole. Set aside while
you prepare the topping.
Place the potatoes in a pot of boiling water to cover. Reduce heat
and simmer until tender when pierced with a fork, 15 to 20 minutes.
Drain.
Mash the potatoes, adding sufficient skim milk until the potatoes
are fluffy. Stir in the salt (if using), minced jalapeno chiles,
cilantro, and scallion. Spoon the potato mixture onto the top of
the meat mixture, making swirls with the back of a spoon. Sprinkle
with paprika and cheese. 8. Cover the casserole and freeze until
solid. Lift the food out of the casserole (the foil will adhere),
wrap securely in the foil, then slip the package into a self-sealing
plastic freezer bag or overwrap in additional foil or freezer paper.
Label with the casserole name and the date. Use within 3 months.
When ready to bake, unwrap the casserole and place back in the casserole
dish to bake. Defrost completely. Then bake at 375 degrees F for
40 to 45 minutes, until golden and bubbly. (Since the casserole
will be full, it may bubble over, so place a sheet of aluminum
foil under the casserole to catch any drips.) Serve hot.
Servings: 6
Nutrition per Serving:
226 Calories, 25% Calories from Fat, 17g Protein, 6g Total Fat,
2.7g Saturated Fat, 23g Carbs, 3g Dietary Fiber, 41mg Cholesterol,
105mg Sodium
Exchanges: 2 lean meat, 1 carbohydrate (1 bread/starch), 1 vegetable
