Shepherd’s Pie

Serves 4  |  1 12 cups per serving

A Shepherd's Pie is in a casserole dish with a serving cut out showing the layers of meat and pastry top.

Shepherd’s pie is a popular British dish, created as a cost-effective way to use leftovers from the Sunday roast. This version goes beyond the basic baked meat pie topped with a layer of mashed potatoes and adds lots of vegetables for a hearty one-dish meal.

Calories

278
per serving

Fiber

5 g
per serving

Protein

30 g
per serving

Ingredients

Cooking Spray
2 medium potatoes, peeled and chopped (about 2 cups)
2 pounds cauliflower, cut into bite-size florets
1 teaspoon canola or corn oil
1 cup chopped carrots
1 cup chopped mushrooms (button or brown [cremini] preferred)
1 pound extra-lean ground beef
12 teaspoon minced garlic
1 tablespoon all-purpose flour
1 tablespoon no-salt-added tomato paste
12 teaspoon ground thyme
12 teaspoon onion powder
14 teaspoon pepper
14 teaspoon salt and 14 teaspoon salt, divided use
1 cup water
14 cup fat-free milk

 

Directions

  1. Preheat the oven to 400˚F. Lightly spray an 8- or 9-inch baking dish with cooking spray.
     
  2. Put potatoes and cauliflower in a large pot. Pour in enough water to cover. Bring to a boil over ahigh heat. Reduce the heat to medium. Boil for 12 to 15 minutes, or until the potatoes are very tender when pierced with a fork. Drain the vegetables well in a colander.
     
  3. Meanwhile, in a large nonstick skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the carrots and mushrooms for 5 minutes, or until soft, stirring occasionally. Stir in the beef and garlic. Cook for 5 minutes, or until the meat is browned on the outside and no longer pink in the center, stirring frequently to turn and break up the beef.
     
  4. Stir in the flour, tomato paste, thyme, onion powder, pepper, and 14 teaspoon salt. Cook for two minutes, stirring frequently. Stir in the water. Simmer for 3 to 5 minutes, or until the sauce has thickened, stirring occasionally. Remove from the heat.
     
  5. In a food processor or blender, process the potatoes, cauliflower, milk, and remaining 14 teaspoon salt for 30 seconds, or until smooth.
     
  6. Transfer the beef mixture to the baking dish. Spread the potato mixture evenly over the top. Bake for 45 minutes, or until heated through and bubbly.

Level 4: Pureed
In a food processor or blender, process the desired serving(s) until smooth. The beef and vegetable mixture can be pureed and served separately from the mashed potatoes/cauliflower, if desired.

Level 5: Minced and Moist
Using a food processor, blender, or knife, process or cut the ground beef and vegetables into pieces no more than 4 millimeters in size. The pieces should be moist and fit between the tines of a fork.

Level 6: Soft and Bite-Size
If needed, using a knife, cut the food into pieces no bigger than 1.5 x 1.5 centimeters (about the size of your thumbnail). To test for softness, press down on the ground beef and vegetables using the back of a fork. They should remain squashed and not regain their shape.

 

Cook’s Tips

To make this dish the day before, prepare the pie as directed. Cover and refrigerate. Before baking, bring the pie to room temperature (about 45 minutes to 1 hour).

To cook once, eat twice, make a double this recipe. Freeze separately the extra portion of the potato mixture and the extra portion of the beef mixture. When you’re ready to use them, thaw both mixtures in the refrigerator. Assemble and bake as directed.
 

Nutrition Analysis

(per serving)
Calories 278
Total Fat 7.5 g
   Saturated Fat 2.5 g
   Trans Fat 0.5 g
   Polyunsaturated Fat 1.0 g
   Monounsaturated Fat 3.0 g
Cholesterol 63 mg
Sodium 447 mg
Carbohydrates 26 g
   Fiber 5 g
   Total Sugars 6 g
   Includes Added Sugars 0 g
Protein 30 g

 

Dietary Exchanges

1 starch
2 vegetables
3 lean meats