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Easy Shepherd’s Pie

meal-of-the-week

Serves 6

Prep time: 15 minutes

Cook time: 31 minutes*

Per serving: 260 calories, 11g fat, 3g saturated fat, 40mg cholesterol, 280mg sodium, 25g carbohydrate, 3g fiber, 16g protein

 


1 tsbp olive oil

½ cup chopped onion

¾ cup coarsely chopped carrots

¼ cup chopped celery

1 lb. 93% lean ground beef

3 tbsp. flour

½ cup low-sodium beef broth

½ cup frozen peas

3 cups cooked mashed potatoes

 

  1. Preheat oven to 350° F. In a large non-stick skillet, heat olive oil over medium-high heat. Add onion, carrots and celery; sauté 3 to 4 minutes or until vegetables begin to soften. Add beef; cook 5 to 6 minutes or until browned, stirring to break up beef. Sprinkle with flour, and salt and pepper to taste; cook 1 minute.
  2. Slowly add broth, stirring constantly until combined. Cook 2 to 3 minutes or until broth begins to thicken, stirring to loosen up any browned bits. Stir in peas. Spoon mixture into an 8-inch square baking dish.
  3. Spread potatoes evenly over ground beef mixture, spreading to edges of dish to cover completely. Bake 20 to 25 minutes or until heated through and potatoes begin to brown. Let stand 5 minutes before serving

* 5 minutes stand time extra

Make it a meal: Serve with a coleslaw and light honey–Dijon mustard dressing.

 

[[Talking Points]]

Culinary: Olive Oil Overview

Virgin and extra-virgin oils are best used uncooked (like in salad dressings) or cooked at low to medium temperatures. Refined and olive oil grade oils are best for high-heat uses.

Nutrition: Always look for low-sodium or unsalted broth to control the amount of sodium in your recipes. Remember to taste and adjust for salt during the cooking process.

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