Warm up this winter with some comfort food

courtesy What A Girl Eats

When the weather is cold outside, warm up with some comfort food!  When was the last time you made Shepherd’s Pie?

This variation uses lean ground beef instead of lamb (traditional for Shepherd’s Pie) and to make it easy, adds frozen veggies.

You can also substitute sweet potatoes for white potatoes.  This meal is also good the second day … Enjoy!

Lisa B. Smith, RDN is a Registered Dietitian Nutritionist with the Southern Ute Shining Mountain Health and Wellness.

Shepherd’s Pie

Ingredients:

Potato topping

  • 3-4 medium russet potatoes
  • 1-2 tablespoon butter
  • ¼ cup low fat milk
  • ½ teaspoon pepper
  • ½ teaspoon salt

Filling

  • 1 tablespoon olive oil
  • 1 medium onion, chopped
  • 3 cloves garlic, minced
  • 1lb lean ground beef or turkey
  • 1 teaspoon dried thyme
  • ¼ cup flour (or corn starch to make this gluten free)
  • 8 oz. low sodium broth (beef or chicken)
  • 3 tablespoons Worcestershire sauce
  • 2 cups frozen vegetable mix with peas, corn and carrots
  • Salt and pepper to taste
  • Non-stick cooking spray
  • Fresh chopped parsley for garnish

Instructions:

  1. Preheat oven to 400 degrees.
  2. Peel potatoes and cut into quarters. On the stove, place potatoes in a large pot, cover with water and bring to a boil. Cook until tender about 20 minutes (until easily pierced with a fork). Drain water. Add butter and low-fat milk. Mash together, add salt and pepper to taste and set aside.
  3. In a large pan, add olive oil and heat to medium. Add onions, sauté for 3 minutes. Add beef and cook until no longer pink, about 5 minutes. Drain fat.
  4. Add garlic, thyme and stir together.
  5. Stir in frozen peas, corn, and carrot mixture. Heat for 3 minutes, stirring occasionally
  6. Add flour, stir to coat.
  7. Add broth and Worcestershire sauce, stir to combine. Brink to a simmer and cook until thickens, about 2 minutes.
  8. Stir in salt and pepper.
  9. Coat a 9” square baking pan with cooking spray. Spread beef mixture evenly on the bottom and spread potatoes on top. 
  10. Bake in the oven for about 20 minutes or until potatoes are golden. If needed, you can broil for a few minutes to help the mashed potatoes turn golden.
  11. Remove from oven, top with parsley and let it rest for a few minutes then serve.

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