Recipe: Shepherd’s Pie With Beef

This lighter version of shepherd’s pie is full of flavor but doesn’t have the fat and calories typical of this dish. Perfect after a chilly day.

Ingredients

• Refrigerated butter-flavor cooking spray
• 1 small onion, chopped
• 1 1/4 pounds ground sirloin
• 1/2 cup fat-free, reduced-sodium beef broth
• 1 tablespoon Worcestershire sauce
• 1 tablespoon tomato paste
• 2 russet potatoes, peeled and cut into uniform-size pieces (about 1 1/2 pounds)
• Freshly ground pepper
• 3 garlic cloves, cut in half
• 1/4 cup skim milk
• 2 tablespoons egg substitute
• 1/4 teaspoon kosher salt, optional
• 1 cup frozen baby peas, thawed
• Ground paprika

Directions

1. Preheat the oven to 425 F. Coat a casserole dish with cooking spray.
2. Coat a nonstick skillet with cooking spray. Add the onion and sauté over medium heat until wilted, about 5 minutes.
3. Add the meat and cook, breaking it up with a wooden spoon, until browned. Strain the meat mixture into a colander to drain all fat and liquid. Return to the skillet.
4. Add the broth, Worcestershire sauce, tomato paste and pepper. Simmer for 10 minutes.
5. Meanwhile, boil the potatoes with the garlic in lightly salted water until done. Drain the potatoes and remove the garlic. Mash the potatoes with the milk and egg substitute. Season with salt, if using, and pepper.
6. Place the meat mixture in the prepared casserole and top with the peas. Spread the mashed potatoes over the top.
7. Coat with cooking spray and sprinkle with paprika.
8. Bake for 25 to 30 minutes, until heated through and nicely browned. Serve immediately.

Ingredient health benefits

This hearty dish has plenty of nutrition that your body — and taste buds — will love:

• Onions: This staple in many cultural cuisines has an astonishing list of health benefits. Pigments found in onions may help fight bad bacteria in your body and protect you from heart disease, and onions are rich in fiber and prebiotics for a happy, healthy gut.
• Garlic: Much like its cousin the onion, garlic also has germ-fighting properties. Not only can it kill off bacteria that cause food poisoning and acne, but also fungi that can sometimes act as unwanted guests.
• Peas: For a small legume, green peas have a wealth of vital nutrients. They’re packed with antioxidants, several vitamins (including vitamins A, K and B6), fiber and plant-based protein.
• Russet potatoes: These humble tubers are more nutritious than you may have been led to believe. Cooked with the skin on, a medium-sized russet potato has vitamins C and B6, fiber, plant-based protein and potassium.

Nutrition information (per serving)

Calories: 240 (16% calories from fat)
Total fat: 4.5 g
Saturated fat: 1.5 g
Protein: 23 g
Carbohydrates: 29 g
Dietary fiber: 3 g
Cholesterol: 50 mg
Sodium: 210 mg
Potassium: 466 mg