Quick Shepherd’s Pie
From EatingWell: March/April 2014
In this simple shepherd’s pie recipe, we call for flavorful lean ground lamb, which isn’t always easy to find. You can use lean ground beef or turkey instead. If you want to use lamb, ask your butcher to grind it for you or, to make your own ground lamb, start with a lean cut of lamb, such as leg or loin, trimmed of any excess fat and cut into 3/4-inch pieces. Pulse briefly in a food processor just until uniformly ground.
- 1 pound Yukon Gold potatoes, cut into 1-inch chunks
- 1/4 cup low-fat milk
- 2 tablespoons butter
- 1/2 teaspoon salt, divided
- 1/2 teaspoon freshly ground pepper, divided
- 1 tablespoon extra-virgin olive oil
- 1 pound lean ground lamb
- 1 medium onion, finely chopped
- 2 cups chopped carrots
- 3 tablespoons all-purpose flour
- 1 tablespoon chopped fresh oregano
- 1 14-ounce can reduced-sodium chicken broth
- 1 cup frozen corn, thawed
- Bring 2 inches of water to a boil in a large pot fitted with a steamer basket. Add potatoes and steam until tender, 10 to 12 minutes. Drain and return the potatoes to the pot. Add milk, butter and 1/4 teaspoon each salt and pepper. Mash together to a chunky consistency. Cover to keep warm.
- Meanwhile, heat oil in a large nonstick skillet over medium-high heat. Add lamb, onion, carrots and the remaining 1/4 teaspoon each salt and pepper; cook, stirring, until the lamb is no longer pink, 6 to 8 minutes. Sprinkle flour and oregano over the mix and cook, stirring, for 1 minute. Add broth and corn; bring to a simmer and cook, stirring, until thickened, 3 to 5 minutes more.
- Ladle the lamb stew into 4 bowls and top with the potatoes.
Per serving: 410 calories; 16 g fat (6 g sat, 7 g mono); 74 mg cholesterol; 43 g carbohydrates; 0 g added sugars; 7 g total sugars; 25 g protein; 5 g fiber; 630 mg sodium; 1167 mg potassium.
Nutrition Bonus: Vitamin A (220 % daily value), Potassium (33% dv), Vitamin B12 (28% dv), Vitamin C (25% dv), Zinc (23% dv), Folate (19% dv), Magnesium (18% dv), Iron (17% dv)
Carbohydrate Servings: 3
Exchanges: 2 starch, 1 1/2 vegetable, 2 1/2 lean meat, 2 fat
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- Total Time
- 45 minutes or less
- Main Ingredient
- Preparation/ Technique
- Type of Dish
- Main dish, Other
- Ease of Preparation
- March/April 2014