Copy
Share the News!      
Facebook
Twitter
St. Patrick's Day Wish!
St.PatricksDay2017
Shepherd's Pie


Recipe source: Popsugar.com

Nutrient Info: 450 calories, 15 g fat, 6 g saturated fat, 49 g carbohydrate, 5 g fiber, 30 g protein 

Ingredients:

1 1/2 lbs lean ground beef or turkey
2 T + 2 tsp water
1/2 tsp baking soda
1 tsp salt
1/4 tsp black pepper
1 1/2 lbs russet potatoes, peeled and cut into 1/2-inch chunks
1/2 cup low-fat milk
8 scallions, green parts only, sliced thin
2 tsp vegetable oil
1 onion, chopped
4 oz white mushrooms, trimmed and chopped
1 T tomato paste
2 cloves garlic, minced
2 T all-purpose flour
1 1/4 cups beef broth
2 tsp Worcestershire sauce
1 bay leaf
2 sprigs fresh thyme
2 carrots, peeled and chopped
2 tsp cornstarch
 

 
Instructions:

  1. Toss ground beef or turkey with 2 T water, baking soda, 1 tsp salt, and 1/4 tsp black pepper in a bowl until well combined; let sit for 20 minutes.
  2. Meanwhile, place potatoes in a large saucepan.  Add water to cover, bring to a boil, then reduce to a simmer and cook until potatoes are tender, 8-10 minutes.  Drain potatoes, return to saucepan over low heat, stirring constantly to evaporate any remaining moisture, about 1 minute.  Off heat, mash potatoes smooth with a potato masher or beaters.  Stir in butter.  Stir milk into potatoes.  Stir in scallions, season with salt and pepper to taste, cover, and set aside.
  3. Heat oil in a broiler-safe 10-inch skillet over medium heat until shimmering.  Add onion and mushrooms and cook until vegetables begin to soften, 4-6 minutes.  Stir in tomato paste and garlic and cook until bottom of skillet is dark brown, about 2 minutes.  Stir in flour and cook for 1 minute.  Stir in broth, Worcestershire sauce, bay leaf, thyme, and carrots; bring to a boil, scraping up any browned bits.
  4. Reduce heat to medium-low.  Pinch beef into 2-inch pieces and lay on top of mixture in skillet.  Cover and cook until beef is cooked through, 10-12 minutes, stirring and breaking up meat chunks with forks halfway through cooking time.
  5. Combine cornstarch and remaining 2 tsp water in bowl, then stir into skillet.  Continue to simmer, stirring constantly, until filling is slightly thickened, about 30 seconds.  Remove thyme and bay leaf.  Season with pepper to taste.
  6. Adjust oven rack 6 inches from broiler element and heat broiler.  Spread mashed potatoes evenly over filling to cover the entire surface.  Smooth potato with the back of a spoon, then use tines of a fork to make ridges over the surface.  Place skillet on rimmed baking sheet; broil until potatoes are golden and sauce is bubbling, 10-15 minutes.  Let cook slightly and serve.

Serves 6

     

 
Quote of the Day....
“As you slide down the banister of life, may the splinters never point the wrong way.” - Irish Toast
 
Follow us on social media to stay up to date with the latest nutrition news!

  

     

 


 
Keep in Touch
http://fuelingfitnessvt.com/
marciabristow@fuelingfitnessvt.com
ABOUT Fueling Fitness
Evidence based nutrition and exercise counseling that will help you meet your health, weight loss, and performance goals. Sustainable eating to fuel lifestyles for a lifetime!
Copyright © 2015 Customized Nutrition Newsletters, All rights reserved.






This email was sent to <<Email Address>>
why did I get this?    unsubscribe from this list    update subscription preferences
Fueling Fitness PLC · 6221 Shelburne Road · Suite 140 · Shelburne, VT 05482 · USA

Email Marketing Powered by Mailchimp