October 19, 2023

Recipe: Shepherd’s Pie With Beef

This healthier version offers all you’d expect from this hearty dish

A piece of shepherd's pie on a plate that has mashed potatoes, vegetables and meat

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.

Advertisement

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

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

Related Articles

variety of food groups containing manganese and magnesium
November 30, 2023
Manganese vs. Magnesium: Two Important Minerals With Key Differences

They’re both essential minerals but do different jobs in your body

holy basil leaves, known as tulsi, on wooden spoon
November 30, 2023
The Benefits of Holy Basil (Tulsi)

This herb offers different potential benefits from the basil you find in pesto

cool tropical smoothie with straw
November 30, 2023
Recipe: Cool Tropical Smoothie

A zesty thirst-quencher that’s dairy-free and vegan

salmon and broccoli over rice
November 29, 2023
6 Foods To Eat for Healthy Joints

Fish, cruciferous veggies, turmeric, yogurt, ginger and green tea all reduce inflammation

skillet of ground turkey stroganoff
November 28, 2023
Recipe: Healthy Turkey Stroganoff

A hearty dish that’s easy to put together

Top view of a bowl of chili topped with sour cream and jalapeños with tortilla chips for dipping.
November 24, 2023
Recipe Adventure: How To Build a Better Bowl of Chili

From meat to beans, we’ve got some ideas to help you create the perfect-for-you chili recipe

Spearmint tea in a glass see through cup with spearmint leaves scattered on the saucer and background.
November 22, 2023
3 Health Benefits of Spearmint Tea

This subtly minty beverage can help balance hormones and loosen stiff joints

Overhead closeup of cauliflower pseudo mashed potatoes in a bowl on a wooden table.
November 21, 2023
Recipe: Cauliflower Mashed Pseudo Potatoes

A creamy mashed cauliflower that’s sure to please

Trending Topics

group of hands holding different beverages
November 14, 2023
10 Myths About Drinking Alcohol You Should Stop Repeating

Coffee won’t cure a hangover and you definitely shouldn’t mix your cocktail with an energy drink

Person applies moisturizer as part of their skin care routine after a shower.
November 10, 2023
Korean Skin Care Routines: What You Need To Know

Focus on the philosophy — replenishing and respecting your skin — not necessarily the steps

glass of cherry juice with cherries on table
November 8, 2023
Sleepy Girl Mocktail: What’s in It and Does It Really Make You Sleep Better?

This social media sleep hack with tart cherry juice and magnesium could be worth a try

Ad