Friday, August 9, 2013

Shepherd's Pie

Shepherd's Pie

So I did marry a "redneck" and with eating clean I still need to make "meat & potato meals".  That does not mean I can't try and clean the recipe up a bit.  I try to limit my red meat intake to once a week, so with this meal I would have a small portion (the size of my hand closed) and a small salad with it.

Shepherd's Pie

3 large potatoes
1 tablespoon of olive oil
1 tablespoon of finely chopped onion
1/4 cup of low fat cheddar cheese

1/2 carrots, chopped
1/2 cup of peas
1 tablespoon of vegetable oil
1 tablespoon of finely chopped onion
1 lbs. of lean ground beef
2 tablespoons of 100% whole wheat flour
1 tablespoon of ketchup
3/4 cup of low sodium beef broth

Preheat oven to 350
Bring a large pot of water to a boil, then add potatoes and cook until tender but still firm, drain and mash.  Mix olive oil, onion, and 1/4 cup of shredded cheese.

Cook ground beef in a non stick pan until cooked fully.  Add onions, & carrots, cook until tender but still firm then add in frozen peas.

In a bowl mix beef broth, ketchup, and flour until combined.  Add to meat pan and bring to a boil for 2 minutes or until thicken. Reduce heat and simmer for 5 minutes.

Spread the ground beef mix even in an 2 quart casserole dish.  Next, spread a layer the layer of mash potato's.

Bake in preheated oven for 20 to 25 minutes.

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