Shepherd's Pie Potatoes
|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.
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.
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