Shepherd’s Pie

This is a real classic that families still love to eat. For a change I sometimes use sweet potatoes instead.

1. Preheat the oven to 350°F . Lightly coat an 8-inch-square baking dish with cooking spray.

2. Place a large, nonstick skillet lightly coated with cooking spray over medium-high heat. Add the oil and onion and sauté for 3 minutes. Add the garlic and carrots and sauté for 3 minutes. Add the ground beef and sauté for 5 minutes or until no longer pink, breaking up the meat as it cooks.

3. Add the flour and cook for 1 minute. Add the tomato paste, stock, tomato sauce, basil leaves and salt and pepper. Cover and cook on low heat for 3 minutes or until thickened. Add the frozen peas. Place in a baking dish.

4. Meanwhile, cover the potatoes with water in a pot, and boil for 10 minutes or just until tender. Drain and add the olive oil, milk, Parmesan cheese and salt and pepper. Mash until smooth.

5. Spread the mashed potatoes over the beef mixture in the baking dish. Sprinkle with cheddar cheese and bake for 20 minutes or until hot. Garnish with fresh basil.

2 tsp vegetable oil
1 cup finely diced onion
2 tsp crushed garlic
1/2 cup finely diced carrots
12 oz extra-lean ground beef
1 Tbsp all-purpose flour
1 Tbsp tomato paste
1/4 cup beef (or chicken) stock
1/2 cup tomato sauce (or store-bought spaghetti sauce)
1/2 tsp dried basil leaves pinch of salt and pepper
1/2 cup frozen green peas
1 1/2 lb Yukon Gold potatoes, peeled and cubed
2 Tbsp olive oil
3 Tbsp canned evaporated milk (2%) (or regular milk (2% or low-fat))
3 Tbsp grated Parmesan cheese
1/4 tsp salt
pinch of pepper
3/4 cup shredded cheddar cheese
2 Tbsp chopped fresh basil (optional)

Nutritional Analysis per Serving

Calories 230
Protein 23 g
Fat 8.9 g
Saturated Fat 2.6 g
Carbohydrates 15 g
Cholesterol 30 mg
Sodium 214 mg
Fiber 2.3 g

Prep Time: 20 minutes
Cook Time: 45 minutes

Make Ahead: Prepare the entire pie up to a day in advance and refrigerate. Bake just before serving.

Serves 8

Nutrition Watch: Basil is an excellent source of vitamin K, which promotes good bone health. It is also a very good source of iron, calcium and vitamin A.