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Shepherd's Pie

A healthier take on this traditional comfort food.

Per Serving: 384 Calories, 8g Fat, 3g Saturated Fat, 0g Trans Fat, 37mg Cholesterol, 531mg Sodium, 58g Carbohydrates, 8g Dietary Fiber, 24g Protein, 160mg Calcium, 4mg Iron
Yield: Serves 8

Ingredients

  • 6 medium Yukon Gold potatoes
  • 8 ounces ground beef, at least 90% lean
  • 8 ounces 100% ground turkey or chicken breast meat (Leftover Thanksgiving turkey works)
  • Nonstick cooking spray
  • 1 10¾-ounce can reduced-sodium condensed tomato soup
  • 1 14½-ounce can diced tomatoes with green pepper, celery, and onion, drained
  • 2 14½-ounce cans no-salt-added green beans, drained
  • 1 15¼-ounce can no-salt-added corn, drained
  • 2 tablespoons tub margarine
  • 1 5-ounce can low-fat evaporated milk
  • 1 cup shredded reduced-fat cheddar cheese

Instructions

  1. Preheat the oven to 350˚F
  2. Peel the potatoes and chop into 1-inch chunks. Place in a medium saucepan and cover with water. Boil over medium-high heat until soft. When they are done, drain them well, return them to the pan, and cover.
  3. In a medium skillet coated with nonstick cooking spray, brown the ground beef and ground turkey over medium-high heat, breaking up the large pieces, until no longer pink—about 5 minutes. Drain well and place in a 9 x 13 inch baking dish.
  4. Add the tomato soup, diced tomatoes, green beans, and corn to the meat. Mix well.
  5. When the potatoes are done, mash with the margarine and evaporated milk. Spread the mashed potatoes evenly on top of the meat and vegetable mixture. Top with the cheese. Bake for 20 to 25 minutes, or until hot. Cool for 5 to 10 minutes before serving.

Source: Expect the Best (Wiley 2009) by Elizabeth M. Ward, M.S., R.D., www.expectthebestpregnancy.com



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