Recipes
Cheesy shepherd’s pie
Ingredients:
1 lb lean ground beef (500g)
1 large onion, finely chopped
2 tbsp tomato paste (25 mL)
1 14-oz (398 mL) can tomatoes
1 cup beef stock (250 mL)
Salt and freshly ground black pepper
2 lb potatoes, peeled and halved (1kg)
¼ cup skim milk (60 mL)
1 tbsp soft margarine (15 mL)
1 cup frozen green peas, thawed (250 mL)
¼ cup shredded reduced-fat Chedder cheese (60 mL)
Instructions:
Cook the ground beef and onion in a large non-stick pan over medium heat 5 minutes, stirring to break up beef, or until browned. Drain off the excess fat. Stir in the tomato paste, tomatoes and stock. Season with salt and pepper. Bring to a boil, cover and simmer 45 minutes.
Meanwhile, boil the potatoes in lightly salted water 20 to 25 minutes or until tender. Drain and mash together with the milk and margarine. Season with salt and pepper.
Preheat oven to 350˚F (180˚C). Stir the peas into the beef mixture. Spoon into a 1½-quart (1.5-L) casserole dish. Cover with the mashed potatoes. Bake 25 minutes or until lightly browned and bubbly. Sprinkle with the cheese. Return to oven until cheese melts. Serve hot. Makes 6 servings.
Notes:
VEGETABLE THATCH PIE
Replace some of the potato with carrots and parsnips for a tasty topping. Just boil them and mash them altogether.
Nutritional values per serving: (1/6 of recipe)
Calories: 316
g fat – total: 12
g saturated fat: 4
mg cholesterol: 41
mg sodium: 386
g carbohydrate: 33
g dietary fibre: 4
g protein: 21
Food choice values (per serving)
Carbohydrate Choices: 2
Meat and Alternatives: 2½
Fats: 0
This recipe made available with permission by Key Porter Books Ltd. Copyright © 1995 by The British Diabetic Association. The Everyday Diabetes Cookbook is available in stores across Canada.