Athletes' Shepherd's Pie

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

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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 soy beverage, unsweetened, fortified 560 mL
1/4 cup margarine non-hydrogenated 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 soy beverage into a large microwave-safe bowl. Add the margarine 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

19 g

30 %

Saturated 5 g
+ Trans 0.3 g

27 %

Cholesterol

70 mg

Sodium

400 mg

17 %

Carbohydrate

66 g

22 %

Fibre

7 g

27 %

Sugars

9 g

Net Carbs

59 g

Protein

37 g

Vitamin A

53 %

Vitamin C

53 %

Calcium

15 %

Iron

39 %
More info

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 3
Vegetables 2
Meat and Alternatives 3
Fats 3 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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My Notes

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  • 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

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