Sunny Day Shepherd’s Pie

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junio 27, 2015

Shepherd's pie is comfort food at its finest. With just 241 calories per serving and a beta carotene-rich sweet potato topping, this version is a healthy twist on the old standby!
[timer length=50]50 Minutes[/timer]

  • Prep: 10 mins
  • Cook: 50 mins

  • 10 mins

    50 mins

    1 hrs

  • Productos: 6 Servings

Instrucciones

Cook ground beef in large skillet over medium-high heat, breaking up with potato masher or back of wooden spoon, for about 8 minutes or until no longer pink. Using slotted spoon, transfer to bowl and set aside. Drain off all but 2 tsp (10 mL) fat from pan.

Reduce heat to medium. Add garlic, onion, carrot, celery, pepper, salt and nutmeg to skillet; sauté for 4 to 5 minutes or until vegetables are softened. Sprinkle with flour; sauté for 1 minutes. Gradually stir in broth and bring to boil; boil, stirring, until thickened. Return beef and accumulated juices to skillet. Add corn and stir to coat.

Transfer into 8-inch (20 cm) square glass baking dish. Top with layer of sweet potatoes.

Bake in 350°F (180°C) oven for 35 to 40 minutes or until digital instant read thermometer inserted into centre of casserole reads 160°F (71°C)

Tip: Stir a splash of broth into the mashed sweet potatoes to make them easy to spread on top.
Cook! Dietitians of Canada 2011. Published by Robert Rose Inc.
2.6 mg iron, 43% DV zinc, 190% DV vitamin A.

Ingredientes

1 lb (500 g) Extra Lean or Lean Ground Beef

1 clove garlic, minced

½ cup (125 mL) chopped onion

½ cup (125 mL) chopped carrot

½ cup (125 mL) chopped celery

½ tsp (2 mL) freshly ground black pepper

¼ tsp (1 mL) salt

¼ tsp (1 mL) ground nutmeg

1 ½ tbsp (22 mL) all-purpose flour

1 ¼ cups (300 mL) reduced-sodium chicken or beef broth

½ cup (125 mL) frozen corn niblets

2 cups (500 mL) mashed sweet potatoes (about 2 medium)

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Información nutricional

Calorías241
Sodio312 mg
Proteínas19 g
Grasas Totales6.6 g
Total Carbohydrates26 g