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Old 05-01-2004, 12:03 PM
Abear's Avatar
Nine Year Member
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Join Date: May 2002
Location: Heart of Cajun Country
Posts: 4,607
Low Fat Version of Shepherd's Pie

as posted by cat lover in the April What's for Dinner thread.

Shepherd's Pie

1 pound 95 % lean ground beef
1 1/2 cups unsalted tomato sauce
2 tsp. chili powder
1/2 tsp. dried oregano
1 tsp. beef bouillion granules
1 pkg. (10 oz) frozen mixed vegetables, thawed (sometimes I use frozen geen beans instead)


1 1/2 pounds baking potatoes (about 4 medium)
1/2 cup nonfat sour cream or plain nonfat yogurt
1/4 tsp. salt
1/4 tsp. ground pepper
1 cup shredded nonfat or reduced-fat Cheddar cheese

To make the topping, peel the potatoes and cut them into 1 inch pieces. Place in a 2 quart pot, barely cover with water, and bring to a boil over high heat. Reduce the heat to medium, cover, and cook for 10 minutes, or until the potatoes are soft.
Drain all but 2 tbsp. of water from the potatoes, reserving the drained water. Add the sour cream or yogurt, salt, and pepper, and mash the potatoes with a potato masher until smooth. If the potatoes are too stiff, add a little of the reserved cooking liquid. Set aside.
Place the meat in a large, deep skillet and cook over medium heat, stirring to crumble until the meat isn't pink any longer. Stir in the tomato sauce, chili powder, oregano, and bouillion granules, and continue to cook and stir just until the mixture is heated through.
Coat a 2 1/2 quart casserole dish with nonstick cooking spray, and spoon the beef mixture into the dish. Arrange the mixed vegetables in a layer over the beef mixture. Then spread the mashed potatoes over the vegetables.
Bake uncovered at 350 degrees for 25 minutes, or until the edges are bubbly. Top with the cheese, and bake for 5 additional minutes or until the cheese is melted. Remove the dish from the oven, and let sit for 5 minutes before serving.

Per 1 1/3 cup servings

Calories 290 Cholesterol 54 mg.
Fat 4 g
Fiber 5 g
Protein 27 g
Sodium 489 mg

This tastes much better than the old way I made it because you don't have all that grease from regular hamburger! Hope you like it!
Hook 'Em Horns!!!!
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