Athletes' Shepherd's Pie

0 Reviews
0% would make this recipe again

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

This recipe is incompatible with your food profile

Preparation : 40 min Cooking : 30 min
580 calories/serving

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, or lean
1 2/3 cup canned tomatoes (diced) 400 g
3 1/2 tbsp tomato paste 65 g
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]
1 pinch salt [optional] 0.1 g

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 (630 g)

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

Net Carbs

60 g

Protein

36 g

Vitamin A

52 %

Vitamin C

53 %

Calcium

15 %

Iron

33 %
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

15% to 25% savings from one merchant to another. Imagine how much you could save on a full grocery cart!

Subscribe to our PLUS or PREMIUM plans and save $150/month* on your groceries.

I want to maximize my savings * Based on an average-sized household of 2.5 people

Cost of ingredients this week at your merchants *

* Costs estimated from Flyer Specials and average normal prices

Leave a review

You have to be logged in to leave a review
Your rating :
Would I make this recipe again?
Show Tips

Reviews are a valuable resource: they indicate whether members and their families are happy or not with a recipe. To be useful to other members, reviews should focus on the actual cooking and eating experience related to the recipe being reviewed.

Reviews written by someone who has not actually made or tasted the recipe, comments about other reviewers, other recipes or links to other sites, may be edited or deleted by our staff. Negative reviews are not deleted if the language is appropriate. If you come across an inappropriate review, please contact us.

Reviews

0 Reviews (0 with rating only) 0% would make this recipe again
Sort By: Most Recent | Rating | Most Helpful

My Notes

Show Tips

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

This recipe is in the following categories

Vegetables | High Iron | High Vitamin D | Bake

This website uses cookies to give the best user experience, monitor the site performance, offer social networks features, or display advertisements. By clicking "ACCEPT", you consent to the use of cookies in accordance to our privacy policy.