Monday, March 15, 2010

Sheperd's Pie

Speedy Shepherd's Pie
From WW Boards

12 oz extra lean ground beef
1/2 C chopped onion
1 C each slided baby carrots and frozen baby peas
1/2 cup low sodium beef broth
2 C prepared instant potato flakes (according to package directions)
Dash paprika

Preheat to 375, cook beef over medium heat in 10" nonstick skillet, using wooden spoon. Add onion, cook until softened. Add carrots and peas, continue to cook until veggies are tender. Add broth, bring to boil. Reduce to low heat, simmer until most of the liquid is absorbed. Transfer to 1-1/2 quart casserole. Top mixture with prepared potato flakes, spread and fluff with fork, sprinkle with paprika. Bake until heated through 15-20 minutes.

336 calories, 17 g fat, 5 fiber  Makes four servings, 7 points per serving

Sheperd's Pie, Lightened Up
From Gina's Weight Watcher Recipes
Servings: 6 • Serving Size: about 10.6 oz • Calories: 274 • Points: 5 ww pts

1 1/2 lbs Yukon Gold potatoes, peeled, diced
3/4 cup chicken broth
2 tbsp fat free sour cream
salt and pepper

1 lb 95% lean ground beef
1 tsp oil
1 medium onion, diced
1 celery stalk, chopped
2 cloves garlic, diced
8 oz mushrooms, diced
10 oz frozen mixed vegetables (carrots, corn, peas, green beans, baby lima beans)
2 tbsp flour
1 cup fat free beef broth
2 tsp tomato paste
1 tsp Worcestershire sauce
1 tsp freshly chopped rosemary leaves
1 tsp freshly chopped thyme leaves
salt and pepper

Boil potatoes in water until cooked and soft. Drain and mash with chicken broth, sour cream, salt and pepper.
Preheat oven to 400°.
In a large saute pan brown meat. Season with salt and pepper. When cooked, set aside on a plate. Discard any fat in the pan, add oil, onion and garlic and sauté on medium heat about 2 minutes. Add mushrooms and celery and sauté another 3-4 minutes. Add flour, salt and pepper and mix well. Add frozen vegetables, beef broth, tomato paste, Worcestershire sauce, rosemary, thyme, chopped meat and mix well. Simmer on low about 5-10 minutes.
Spread the meat mixture on the bottom of a 11x7 glass baking dish. Top with mashed potatoes, using a fork to scrape the top to make ridges and sprinkle with paprika. Bake 20 minutes or until potatoes turn golden. Remove from oven and let it cool 10-15 minutes before serving.

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