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Shepherd's Pie

  • Level: Intermediate
  • Total: 1 hr 45 min
  • Prep: 30 min
  • Cook: 1 hr 15 min
  • Yield: 6 servings, serving size: 1 3/4 cups
  • Nutrition Info
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Ingredients

1 pound lean ground beef (90 percent lean or higher)

2 teaspoons olive oil

2 medium onions, chopped (about 3 cups)

3 medium carrots, diced (about 1 1/2 cups)

1/2 pound white mushrooms, sliced

2 teaspoons chopped fresh thyme leaves or 1 teaspoon dried

2 tablespoons all-purpose flour

1 cup low-sodium beef broth

1 teaspoon salt

Freshly ground black pepper

1 cup frozen peas

1 1/2 pounds Yukon gold or creamery potatoes

1 small head cauliflower (about 2 pounds), cut into florets

2/3 cup 1 percent lowfat milk

2 tablespoons butter

Directions

  1. In a large nonstick skillet cook the meat over medium heat, stirring occasionally, until brown, about 5 minutes. Transfer the meat to a plate. Drain any fat remaining in the skillet.
  2. Heat the oil in the skillet over a medium heat. Add the onions and carrots and cook, covered, until the vegetables begin to soften, about 8 minutes. Raise the heat to moderately-high. Add the mushrooms and thyme and cook, uncovered and stirring occasionally, until the mushrooms are soft and their liquid has evaporated, about 8 minutes longer. Return the meat to the pan. Add the flour and cook, stirring, for 2 minutes. Stir in the broth, 1/2 teaspoon of the salt and 1/8 teaspoon of pepper and bring to a simmer being sure to scrape up any brown bits from the bottom of the pan. Stir in the peas. Pour the mixture into a 12-cup shallow baking dish (about 11 by 9 inches).
  3. Preheat the oven to 350 degrees F. Scrub the potatoes and cut into 2-inch pieces. Arrange the potatoes in a steamer basket, and steam for 10 minutes. Add the cauliflower to the basket and cook until the potatoes and cauliflower are tender when pierced with the tip of a knife, about 15 minutes longer. Mash the vegetables with a potato masher until smooth. Heat the milk, butter, the remaining 1/2 teaspoon of salt and a pinch of pepper and stir into the potato mixture.
  4. Spread the potato mixture on top of the meat and bake until heated through, about 25 minutes.
  5. Excellent source of: Protein, Fiber, Vitamin A, Riboflavin, Niacin, Vitamin B6, Vitamin B12, Vitamin C, Folate, Vitamin K, Copper, Iron, Manganese, Potassium, Zinc
  6. Good source of: Thiamin, Pantothenic Acid, Magnesium, Phosphorus

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