You are here

Shepherd's Pie Potatoes

Microwaverina's picture
  Cubed potatoes 2 Cup (32 tbs)
  Skim milk 3⁄4 Cup (12 tbs)
  Extra lean ground beef/Lamb 1 Pound
  Egg/1/4 cup fat-free egg substitute 1 , lightly beaten
  Dry whole grain breadcrumbs 1⁄2 Cup (8 tbs)
  Grated onions 2 Tablespoon
  Ground black pepper 1⁄8 Teaspoon
  Grated nutmeg 1⁄8 Teaspoon
  Chopped broccoli florets 1⁄2 Cup (8 tbs)
  Thinly sliced carrots 1⁄2 Cup (8 tbs)
  Chopped cauliflower florets 1⁄2 Cup (8 tbs)
  Chopped onions 1⁄4 Cup (4 tbs)
  Chopped scallions 2 Tablespoon
  Tomato sauce 2 Tablespoon
  Shredded reduced fat cheese 1⁄2 Cup (8 tbs) (Cheddar Or Longhorn)

Place the potatoes in a 2-quart saucepan with cold water to cover.
Bring to a boil and cook until tender, about 10 to 12 minutes.
Add 1/4 cup of the milk and mash well.
Set aside.
In a large bowl, mix the beef or lamb, egg, breadcrumbs, grated onions, pepper, nutmeg, and remaining 1/2 cup milk until well blended.
Press the mixture over the bottom and up the sides of a 9" pie plate.
Cover loosely with wax paper.
Microwave on high for 5 to 7 minutes, or until the meat is no longer pink.
Carefully drain off any accumulated fat.
In a deep 1-quart casserole, combine the broccoli, carrots, cauliflower, chopped onions, scallions, and tomato sauce.
Cover with a lid.
Microwave on high for 4 to 5 minutes, or until crisp-tender.
To assemble the pie, spread the mashed potatoes over the meat.
Top with the vegetables and sprinkle with the Cheddar or longhorn.
Microwave on high for 2 to 3 minutes, or until the cheese is melted and the pie is hot throughout.
Cut into wedges to serve.

Recipe Summary

Difficulty Level: 
Side Dish

Rate It

Your rating: None
Average: 4.2 (15 votes)

Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 2065 Calories from Fat 436

% Daily Value*

Total Fat 49 g74.8%

Saturated Fat 21.9 g109.6%

Trans Fat 1.5 g

Cholesterol 535.3 mg178.4%

Sodium 1983.8 mg82.7%

Total Carbohydrates 241 g80.3%

Dietary Fiber 21.5 g86.1%

Sugars 29.8 g

Protein 161 g321.9%

Vitamin A 351.1% Vitamin C 421.9%

Calcium 132.5% Iron 132.9%

*Based on a 2000 Calorie diet

Shepherd's Pie Potatoes Recipe