Baking Shepherd's Pie
This content is courtesy of Mayo Clinic, the No. 1 hospital in the nation according to U.S. News & World Report. Middlesex Health is a member of the Mayo Clinic Care Network. This relationship provides us with access to information, knowledge and expertise from Mayo Clinic.
Shepherd's pie is a traditional Irish dish that is usually popular around St. Patrick's Day. But, during the cold winter months and around the holidays, it can be a warm comfort food that helps feed a lot of family and friends. (A little tip: Leaving the peel on the potatoes adds fiber.)
- 2 medium russet potatoes, cut into nickel-sized cubes
- 1 teaspoon olive oil
- ½ cup chopped onions
- ½ cup chopped carrots
- 1 pound lean ground beef
- ½ pound ground turkey breast
- 1 tablespoon tomato paste
- 1 teaspoon finely chopped fresh rosemary
- 1 teaspoon finely chopped fresh thyme
- ½ teaspoon kosher salt
- ¼ teaspoon black pepper
- 2 cups chicken stock
- ½ cup frozen peas, thawed
- ½ cup frozen corn, thawed
- 1 cup skim milk
- 1 tablespoon butter
- ¼ teaspoon kosher salt
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.
Nutritional information per serving size 1 ½ cups:
258 calories; 7 g total fat; 3 g saturated fat; 0 g transfat; 3 g monounsaturated fat; 72 mg cholesterol; 413 mg sodium; 19 g total carbohydrate; 2 g dietary fiber; 6 g total sugars; 29 g protein.
These recipes are created by the executive wellness chef and registered dietitians at the Mayo Clinic Healthy Living Program.
To save yourself time, always have the essentials stocked in your pantry and refrigerator to decrease “emergency” grocery store trips.