Shepherd's pie

Ingredients

• 2 medium russet potatoes, cut into nickel-sized cubes
• 1 teaspoon olive oil
• 1/2 cup chopped onions
• 1/2 cup chopped carrots
• 1 pound lean ground beef
• 1/2 pound ground turkey breast
• 1 tablespoon tomato paste
• 1 teaspoon finely chopped fresh rosemary
• 1 teaspoon finely chopped fresh thyme
• 1/2 teaspoon kosher salt
• 1/4 teaspoon black pepper
• 2 cups chicken stock
• 1/2 cup frozen peas, thawed
• 1/2 cup frozen corn, thawed
• 1 cup skim milk
• 1 tablespoon butter
• 1/4 teaspoon kosher salt

Directions

Heat the oven to 400 F. Place the potatoes in a medium pot with water and bring to a boil. The potatoes will take about 20 minutes to soften.

While the potatoes are cooking, heat oil in a medium saute pan over medium heat. Saute the onions and carrots until tender. Add the beef and turkey. Break apart the meat and stir frequently. When the meat is thoroughly cooked, add the tomato paste, rosemary, thyme, salt and pepper. Add the stock and cook for 10 minutes; stir in the peas and corn. Cook the mixture down until most of the stock is absorbed; place the mixture in a casserole dish.

When potatoes are soft, drain off the water. Then return potatoes to the pot over medium heat. Add the milk, butter and salt. Using an electric mixer or potato masher, mash the potatoes to a smooth consistency. Spread the mashed potatoes evenly over the top of the meat mixture and bake for 20 minutes or until slightly golden brown around the edges. Serve hot.

Serving Information

Serves 6

Nutritional analysis per serving

Calories: 258
Total carbohydrate: 19 g
Cholesterol: 72 mg
Dietary fiber: 2 g
Monounsaturated fat: 3 g
Protein: 29 g
Saturated fat: 3 g
Serving size: 1 1/2 cups
Sodium: 413 mg
Total fat: 7 g

DASH Eating Plan Servings

Fats and oils: 1/2
Meats, poultry and fish: 3
Vegetables: 1

Diabetes Meal Plan Choices

Fats: 1/2
Meat and meat substitutes: 3
Nonstarchy vegetables: 1

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1
Fats: 1/2
Protein and dairy: 1