Shepherd’s pie is traditionally a way to use up the rest of the meat and is a delicious and soothing dish.
Comfort food is often associated with an unhealthy diet, but it doesn’t have to be. It all comes down to finding the right balance of your ingredients and paying attention to the size of the pieces.
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Today’s Shepherd’s pie recipe adds lots of vegetables, makes mashed potatoes with low-fat dairy products, increases nutrients, and reduces saturated fat and calories. I also used lean beef.
So what is lean beef? There is plenty of evidence that there is a clear link between high intakes of lean and processed meats and an increased risk of heart disease, cancer, diabetes and premature death. The keyword here is “high”. The same evidence means that the lower the intake, the lower the risk. When cooking with beef, consider using it as a side dish rather than as a main event.
According to the Centers for Disease Control and Prevention, the average American consumes 4½ servings of lean meat each week, and 10% of the population eats it twice daily. Experts recommend reducing to 3 servings or less per week.
Beef contains large amounts of proteins that promote muscle growth, vitamin B12 (which helps keep the body’s blood and nerve cells healthy), and zinc (which helps the immune system and metabolic function). It is also an excellent source of iron for hemoglobin and myoglobin, the proteins that supply oxygen to the body and muscles. 3 ounces of beef contains about 45% of the recommended daily amount of protein, 35% of the recommended amount of B12 and zinc, and 13% of the recommended amount of iron.
Bethany Thayer is a dietitian nutritionist registered with the Henry Ford Health System. For more recipes and health information, visit henryford.com/blog and email HenryFordLiveWell @ hfhs.org for questions about today’s recipes.
Pot roast shepherd’s pie
make: 8 servings / Preparation time: 20 min / total time: 7 hours (slow cooker time)
1½ lb round or chuck roast, trimming
Freshly chopped parsley ¼ cup
4 teaspoons of onion powder
1 teaspoon of crushed celery seeds
1 teaspoon oregano
1/4 teaspoon black pepper
Onion 3⁄4 cup, chopped
1½ cup baby carrot
Chopped ½ pound of Portabella mushrooms
Low-salt beef broth ½ cup
6 medium-sized russet potatoes
3/4 cup of fat-free milk
2 ounces of light cream cheese
2 tablespoons cornstarch
¼ cup of shredded cheddar cheese
Put the roast in the slow cooker. Sprinkle with parsley, onion powder, crushed celery seeds, oregano and black pepper. Add onions, carrots, mushrooms and beef broth. Heat on low heat for 6 hours.
Rinse the russet potatoes, peel and cut into quarters. Place in a large pot of water and boil until tender.
Preheat the oven to 300 degrees.
Put the cooked potatoes in a bowl, add milk and cream cheese, and mash until smooth. Remove the meat from the slow cooker and slice into 1 inch strips. Place the meat and vegetables in a safe dish in the oven. Strain the juice from the slow cooker and place it in a small saucepan to bring to a boil. In a separate bowl, mix the cornstarch with ½ cup of cold water.
Slowly add the cornstarch mixture to the juice, reducing the heat and stirring constantly. When the juice is thick, remove it from the stove and pour it into a mixture of meat and vegetables. Place the mashed potatoes. Bake in the oven for 20-25 minutes. Sprinkle cheddar cheese on top and bake for another 2-3 minutes.
From Henry Ford Live Well.
Nutritional information per serving.
289 calorie (22% from fat), 7 grams obesity (2.5 grams of saturated fat, 0 grams Trans fat), 20 grams of carbohydrates, 35 grams protein, 135 mg sodium, 90 mg cholesterol, 101 mg calcium, 2.5 grams fiber.. Food exchange: 4 proteins, 1 starch, 1 vegetable..
