dLifeHeaderPortlet dLifeHeaderPortlet


Southwest Shepherd's Pie
Source: dLife

A casserole of meat, potatoes, and vegetables with southwest seasoning.

Rating:
Prep Time: 35 minutes
Cook Time: 45 minutes
Difficulty: Intermediate

Nutrition Facts

Makes 6 servings
Amount Per Serving
Calories 203.1
Total Carbs 19.2 g
Dietary Fiber 2.2 g
Sugars 4.3 g
Total Fat 5.0 g
Saturated Fat 2.0 g
Unsaturated Fat 0.4 g
Potassium 307.0 mg
Protein 19.0 g
Sodium 185.6 mg
Dietary Exchanges
, 1 1/2 Vegetables , 2 Meat , 1 Starch
See the Detailed Nutritional Analysis
Note: One or more ingredients from this recipe are not included in the nutritional analysis above. Either the ingredient is missing from our database or is listed as "optional" in the recipe.
Powered by ESHA

Servings
Ingredients

1 each  large onion
2 each  medium garlic cloves
3 oz  shredded carrots
0 1/2 lb  button mushrooms
1 lb  Beef, sirloin, ground, extra lean, raw
1 tsp  ground oregano
0 1/2 tsp  ground thyme
0 1/2 tsp  ground cumin
0 1/4 tsp  black pepper
1 tbsp  Flour, all purpose, unbleached, enriched
1 cup  fat free unsalted beef broth
0.3333 cup  red wine
2 tbsp  tomato paste
1 each  cooking spray

Toppings
1 lb  russet potatoes
3 tbsp  fat free milk
0 1/2 tsp  salt
0 1/2 oz  whole pickled jalapeno peppers
1 tbsp  fresh cilantro
1 tbsp  chopped scallions
0 1/4 tsp  paprika
3 tbsp  Cheese, monterey jack, shredded
Directions
  1. In a large nonstick skillet, sauté onion, garlic, carrot, and mushrooms over medium heat, stirring occasionally, until vegetables are wilted and pan liquids are absorbed, about 6 minutes.
  2. Crumble in the ground sirloin and continue to cook, stirring occasionally, until beef is well browned, about 5 minutes. Drain off any excess fat.
  3. Add oregano, thyme, cumin, and pepper. Sprinkle flour over the beef mixture and stir. Add beef broth, wine, and tomato paste. Stir until well combined.
  4. Line a 2-quart casserole with a piece of heavy-duty aluminum foil large enough to completely enclose the casserole. Lightly spray the foil inside the casserole with cooking spray.
  5. Transfer meat mixture to the prepared casserole. Set aside while you prepare the topping.
  6. Place the potatoes in a pot of boiling water to cover. Reduce heat and simmer until tender when pierced with a fork, 15 to 20 minutes. Drain.
  7. Mash the potatoes, adding sufficient skim milk until the potatoes are fluffy. Stir in the salt (if using), minced jalapeño chiles, cilantro, and scallion. Spoon the potato mixture onto the top of the meat mixture, making swirls with the back of a spoon. Sprinkle with paprika and cheese.
  8. Bake at 375 degrees F for 40 to 45 minutes, until golden and bubbly (since the casserole will be full, it may bubble over, so place a sheet of aluminum foil under the casserole to catch any drips). Serve hot.

dLife Weekly Poll

Do you know your cholesterol numbers?