May 18, 2010

Heart Healthy Shepherd’s Pie Recipe

Posted in Helpful Heart Links, Recipes, Uncategorized tagged , , , , at 4:52 pm by keepyourhearthealthy

I really enjoy the recipes from the Cleveland Clinic’s website!  They have a ton of heart-healthy recipes at http://my.clevelandclinic.org/heart/prevention/nutrition/recipes/heart_healthy_recipes.aspx

For example, you can find this recipe for Heart Healthy Shepherd’s Pie there:

Ingredients
  • Refrigerated butter-flavor cooking spray
  • 1 small onion, chopped
  • 1 ¼ pounds ground sirloin
  • ½ cup fat-free, reduced-sodium beef broth
  • 1 tablespoon Worcestershire sauce
  • 1 tablespoon tomato paste
  • Freshly ground pepper
  • 2 russet potatoes, peeled and cut into uniform-size pieces (about 1 ½ pounds)
  • 3 garlic cloves, cut in half
  • ¼ cup skim milk
  • 2 tablespoons egg substitute
  • ¼ teaspoon kosher salt, optional
  • 1 cup frozen baby peas, thawed
  • Ground paprika
Directions
  1. Preheat the oven to 425° F. Coat a casserole with cooking spray.
  2. Coat a nonstick skillet with cooking spray. Add the onion and sauté over medium heat until wilted, about 5 minutes. Add the meat and cook, breaking it up with a wooden spoon, until browned. Strain the meat mixture into a colander to drain all fat and liquid. Return to the skillet. Add the broth, Worcestershire sauce, tomato paste and pepper. Simmer for 10 minutes.
  3. Meanwhile, boil the potatoes with the garlic in lightly salted water until done. Drain the potatoes and remove the garlic. Mash the potatoes with the milk and egg substitute. Season with salt, if using, and pepper.
  4. Place the meat mixture in the prepared casserole and top with the peas. Spread the mashed potatoes over the top. Coat with cooking spray and sprinkle with paprika. Bake for 25 to 30 minutes, until heated through and nicely browned. Serve immediately.

Makes 6 servings

Per Serving:
  • 240 calories (16% calories from fat)
  • 4.5 g total fat (1.5 g saturated fat)
  • 23 g protein
  • 29 g carbohydrate
  • 3 g dietary fiber
  • 50 mg cholesterol
  • 210 mg sodium
  • 466 mg potassium
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