Individual Shepherd’s Pies Compared to traditional shepherds pie, this recipe has 30% fewer calories and 77% less saturated fat. PREP TIME: 20 minutes / TOTAL TIME: 1 hour 10 minutes SERVINGS: 6 2 Tbsp olive oil 3 lg onions, chopped 3 lg carrots, finely chopped (2 c) 1 sm turnip (5 oz), peeled and finely chopped (1 c) 1½ tsp dried thyme 1½ lb 95% lean ground beef or turkey ½ tsp allspice (optional) 2 Tbsp all-purpose flour 2½ c reduced-sodium beef broth 3 Tbsp tomato paste 1 pkg (20 oz) frozen sweet potato puffs or potato tots 1. HEAT oven to 425°F. Heat 1 Tbsp of the oil in heavy 12 skillet over medium-high heat. Add onions and cook, stirring, until golden brown, about 10 minutes. Add carrots, turnip, and thyme. Cover and cook, stirring occasionally, until just tender, about 5 minutes. Transfer to bowl. 2 . HEAT remaining 1 Tbsp oil in skillet over medium high-heat. Add beef and allspice (if using) and cook, stirring with fork to break up lumps, until browned, about 5 minutes. Reduce heat to medium and return cooked vegetables to skillet. Sprinkle flour over top and cook, stirring, 2 minutes. Add broth in slow stream. Stir in tomato paste until well incorporated. Simmer until slightly thickened, about 6 minutes. Season. 3. DIVIDE evenly among 6 (1½-cup) ovenproof dishes. Top evenly with potato puffs in single layer. Bake, uncovered, until puffs become crisp and mixture is bubbling, about 20 minutes. If desired, heat broiler and place dishes 8 from heat. Broil until puffs are golden brown, 2 to 4 minutes. Tip: To make 1 large casserole, prepare the filling in an ovenproof skillet, top with the sweet potato puffs, and bake it right in the pan. NUTRITION (per serving) 408 cal, 27 g pro, 41 g carb, 5 g fiber, 16 g sugar, 14.5 g fat, 3.5 g sat fat, 617 mg sodium
Posted on: Sun, 16 Nov 2014 15:56:28 +0000
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