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Les Canadiennes' Shepherd's Pie

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

Preparation : 40 min Cooking : 30 min
580 calories/serving
  • Can be done in advance
  • Can be frozen
  • Easy
  • Nuts & Peanuts Free
  • Halal

Ingredients

11 potatoes, peeled then halved 2.2 kg
3 onions, finely chopped 600 g
32 button (white) mushrooms, thinly sliced 440 g
2 1/2 tbsp olive oil 35 mL
1 kg ground beef, extra-lean
1 2/3 cup canned tomatoes (diced) 400 g
3 1/2 tbsp tomato paste 55 mL
2 tbsp Worcestershire sauce 30 mL
2 cups beef broth 500 mL
2 cups frozen peas 240 g
2 1/4 cups milk, partly skimmed, 2% 560 mL
1/4 cup butter, unsalted 60 g
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, Worcestershire 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 (630g)

Amount

% Daily Value

Calories

580

Fat

20 g

30 %

Saturated 8.8 g
+ Trans 0.7 g

47 %

Cholesterol

90 mg

Sodium

390 mg

16 %

Carbohydrate

66 g

22 %

Fibre

6 g

25 %

Sugars

13 g

Protein

36 g

Vitamin A

52 %

Vitamin C

53 %

Calcium

15 %

Iron

33 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 3 ¼ servings
Grain Products : 0 serving
Milk and Alternatives : ¼ serving
Meat and Alternatives : 1 servings

Claims

This recipe is :
Low  :
Calories, Cholesterol, Saturated Fat, Sodium
Source of  :
Calcium, Vitamin E
Good source of  :
Vitamin D, Vitamin K
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
Free  :
Added Sugar

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

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This recipe is in the following categories

Vegetables | Low Saturated Fat | High Iron | High Vitamin D | Halal | Low Sodium | High Fibre | Low Calorie | Low Cholesterol | Bake