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Cajun Shepherd's Pie















Trans-fat Free, High Fiber


1 ½ pounds ground beef
½ pound ground pork
2 large eggs
lightly beaten
½ cup bread crumbs
very fine
¼ pound butter, unsalted
plus 3 tablespoons
¾ cup onions
finely chopped
¾ cup celery
finely chopped
½ cup green bell peppers
1 tablespoon garlic
plus 1 teaspoon, minced
1 tablespoon worcestershire sauce
½ teaspoon red hot pepper sauce
Meat seasoning mix
2 teaspoons cayenne pepper
1 ½ teaspoons salt
1 ½ teaspoons black pepper
1 ¼ teaspoons white pepper
¾ teaspoon cumin
¾ teaspoon thyme
¾ cup evaporated milk
2 pounds potatoes
peeled, quartered
1 teaspoon salt
1 teaspoon white pepper
1 ½ cups carrots
1 cup onions
Vegetable seasoning mix
½ teaspoon salt
¼ teaspoon white pepper
¼ teaspoon onion powder
¼ teaspoon garlic powder
¼ teaspoon cayenne pepper
1 ½ cups zucchini
1 cup winter squash
1 x cajun sauce
very hot


NOTE: To julienne squashes, cut peelings ⅛ inch thick and cut these into strips ⅛ inch wide and 2 inches long; use only strips that have skin on one surface.

Cut carrots and onions into similar strips.

In a 13x9-inch ungreased baking pan, combine the beef and pork.

Mix in the eggs and bread crumbs by hand until thoroughly mixed.

Set aside.

In a 1-quart saucepan, combine 3 tablespoons of the butter, the onions, celery, bell peppers, garlic, Worcestershire, Tabasco and meat seasoning mix.

Sauté over high heat about 5 minutes, stirring frequently and scraping the pan bottom well.

Remove from heat and cool.

Add the sautéed vegetable mixture and ¼ cup of the milk to the meat and mix well by hand.

Form into a 12x8-inch loaf and center in the pan.

Bake at 450℉ (230℃) until brown on top, about 30 minutes.

Remove from oven; pour off drippings, reserve 2½ tablespoons.

Set meat and drippings aside.

Meanwhile, boil the potatoes until fork tender; drain, reserving about 1 cup of the water.

Place the potatoes, while still hot, in a large mixing bowl with the remaining 1 stick butter, ½ cup milk, the salt and white pepper.

Stir with a wooden spoon until broken up, then beat with a metal whisk (or electric mixer with a paddle) until creamy and velvety smooth.

(NOTE: Mix in some of the reserved potato water if potatoes are not creamy enough.)

In a large skillet (preferably non-stick) combine the reserved drippings with the carrots, onions and vegetable seasoning mix; sauté over high heat 1½ minutes, stirring frequently.

Add the zucchini and yellow squash and continue sautéing until vegetables are noticeably brighter in color, about 3 to 4 minutes, stirring occasionally.

Remove from heat.

Mound undrained vegetables on top of the meat loaf, away from the edges.

Layer the mashed potatoes evenly over the top of the vegetables and top edges of the meat, using all the potatoes.

Bake at 525 degrees F until brown on top, about 8 to 10 minutes.

Serve immediately with cajun sauce.


* not incl. in nutrient facts

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Nutrition Facts

Serving Size 507g (17.9 oz)
Amount per Serving
Calories 79251% of calories from fat
 % Daily Value *
Total Fat 45g 70%
Saturated Fat 21g 105%
Trans Fat 0g
Cholesterol 249mg 83%
Sodium 1554mg 65%
Total Carbohydrate 17g 17%
Dietary Fiber 7g 26%
Sugars g
Protein 92g
Vitamin A 127% Vitamin C 60%
Calcium 17% Iron 32%
* based on a 2,000 calorie diet How is this calculated?


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