Shepherd's Pie
pstrongServes 6/strong/p
h3Ingredients/h3
ul
li Cooking spray/li
li1 cup chopped onion (1/2 medium onion)/li
li1¼ lbs ground lean sirloin/li
li½ cup non-fat beef broth/li
li1 tbsp tomato paste/li
li2 tsp steak (Worcestershire or A1) sauce/li
liDash of freshly ground pepper/li
li1½ lbs potatoes, peeled and cut into small pieces/li
li3 cloves garlic, cut in half/li
li2 eggs/li
li¼ cup skim milk/li
liDash of salt/li
li1 cup peas/li
/ul
h3Preparation/h3
ol
liPreheat oven to 425 degrees./li
liSpray a non-stick pan with cooking spray. Set to medium-high heat, then add the onions, and sauté until they become translucent./li
liAdd the ground sirloin and cook on medium-high heat, separating with a wooden spoon until meat has browned on all sides./li
liStrain the beef and onion mixture to remove fat and liquid. Return meat and onions to the skillet, but turn off heat./li
liAdd the beef broth, tomato paste, steak sauce, and ground pepper to the meat. Set aside and let cool./li
liBoil the potatoes with the garlic for 20-25 minutes until done (should be tender when you poke them with a fork). Add a dash of salt to the boiling water./li
liDrain the potatoes from the salt water and remove the garlic./li
liAdd the milk and the eggs to the potatoes, and then mash them with an electric mixer. Season with pepper and salt to taste./li
liPut the ground beef mixture in the bottom of an oven-proof casserole dish. Top with peas and then spread with the mashed potatoes on top. Coat with cooking spray./li
liBake everything for 15 to 25 minutes until heated through and top of the potatoes is nicely browned./li
/ul
h3Nutritional Information per Serving/h3
ul
li269 Calories /li
li2 g Protein/li
li5 g Fat/li
li28 g Carbohydrates/li
li3 g Fiber/li
li59 mg Cholesterol/li
li190 mg Sodium/li
/ul
pciteSource: EndocrineWeb /cite/p
pPhoto Source: a href="https://www.flickr.com/photos/rudiriet/"RudiRiet / Flickr/a/p
p class="small-note"In the event you find this recipe inappropriate for diabetics, please a href="http://www.informationaboutdiabetes.com/content/main/about-contact"contact us/a and we will review your suggestions./p
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