Athletes' Shepherd's Pie

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Ground beef, onions, mushrooms, and peas, covered with mashed potatoes, and baked until golden.

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Ingredients

??? potatoes, peeled then halved ???
??? onions, finely chopped ???
??? button (white) mushrooms, thinly sliced ???
??? olive oil ???
??? ground beef, extra-lean, or lean ???
??? canned tomatoes (diced) ???
??? tomato paste ???
??? Tabasco sauce ???
??? beef broth ???
??? frozen peas ???
??? milk, partly skimmed, 2% ???
??? butter, unsalted ???
??? ground pepper to taste [optional] ???
??? salt [optional] ???

Method

  1. Preheat the oven to 205°C/400°F.
  2. Prepare the vegetables: finely chop the onion; thinly slice the mushrooms; peel the potatoes, cut them in half then boil them 20-25 min until very tender. Drain them well and set aside.
  3. Heat the oil in a pan over medium-high heat. Add the ground meat and sear it until it looses its red colour, about 4-5 min, then break it up with a fork. In order to brown the meat, it is important not to stir it at the beginning, otherwise it will release its juices and will «boil» rather than brown.
  4. When the meat is golden-coloured, add the chopped onion then cook 2 min with stirring. Stir in the diced tomatoes, mushrooms, tomato paste, Tabasco sauce, and broth. Add the frozen peas and continue cooking until heated through, about 4-5 min. Add salt and pepper. Remove the pan from the heat and transfer the contents to a large baking dish.
  5. Pour the milk into a large microwave-safe bowl. Add the butter and microwave on medium-high a few minutes, uncovered, until very hot. Add the cooked potatoes and mash the mixture until it is creamy. Add salt and pepper to taste. Place a spoonful of the potato mixture on top of the beef mixture, then gently spread it with a spoon to cover evenly.
  6. Bake in the middle of the oven until the top is golden-brown, about 30 min. Serve.

Nutrition Facts Table

per 1 serving (630 g)

Amount

% Daily Value

Calories

580

Fat

20 g

30 %

Saturated 8.8 g
+ Trans 0.7 g

47 %

Cholesterol

90 mg

Sodium

350 mg

15 %

Carbohydrate

65 g

22 %

Fibre

6 g

25 %

Sugars

12 g

Net Carbs

59 g

Protein

36 g

Vitamin A

52 %

Vitamin C

52 %

Calcium

14 %

Iron

32 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Copper, Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin C, Zinc
Good source of  :
Vitamin D, Vitamin K
Source of  :
Calcium, Vitamin E
Low  :
Calories, Cholesterol, Saturated Fat, Sodium
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 3
Vegetables 2
Milk and Alternatives ½
Meat and Alternatives 3
Fats 3 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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My Notes

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This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust
Recipe tailored to the needs of sports enthusiasts and active families

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