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Savory Shepherd's Pie, Revised

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Recipe

 

Yield

servings

Prep

10 min

Cook

20 min

Ready

30 min
Trans-fat Free, High Fiber

Ingredients

Amount Measure Ingredient Features
5 each potatoes
peel, boil
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3 cloves garlic
minced
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½ teaspoon basil
crushed
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2 tablespoons butter
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¼ teaspoon salt
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1 x milk
for mashed potatoes
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1 medium onions
chopped
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2 medium carrots
sliced
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15 ounces red kidney beans
drained and rinsed
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14 ½ ounces tomatoes, canned
whole, cut up
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10 ounces corn
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8 ounces tomato sauce
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1 teaspoon worcestershire sauce
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½ teaspoon sugar
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1 cup cheddar cheese
shredded
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Ingredients

Amount Measure Ingredient Features
5 each potatoes
peel, boil
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3 cloves garlic
minced
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2.5 ml basil
crushed
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3E+1 ml butter
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1.3 ml salt
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1 x milk
for mashed potatoes
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1 medium onions
chopped
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2 medium carrots
sliced
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433.5 ml/g red kidney beans
drained and rinsed
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419.1 ml/g tomatoes, canned
whole, cut up
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289 ml/g corn
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231.2 ml/g tomato sauce
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5 ml worcestershire sauce
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2.5 ml sugar
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237 ml cheddar cheese
shredded
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Directions

In a small saucepan cook garlic and dried basil in butter 15 seconds.

Add to mashed potatoes along with salt.

Gradually beat in enough milk to make light and fluffy.

Set aside. For filling, in a medium saucepan cook onion and carrot in hot oil until onion is tender but not brown.

Stir in kidney beans, tomatoes and their juice, corn, tomato sauce, Worcestershire sauce, and sugar. Heat until bubbly.

Transfer vegetable mixture to an 8x8x2 inch square baking pan.

Spread mashed potatoes over top. Sprinkle with cheddar cheese.

Bake, uncovered, in a 375℉ (190℃) oven 10 minutes or until heated through and cheese begins to brown.

This is really very good.

I'd like to cut back on the beans and maybe add TVP with it or even (gasp) tofu.

I changed the recipe a bit, especially where the tomatoes were concerned.

I was supposed to drain them but didn't.



* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 647g (22.8 oz)
Amount per Serving
Calories 56127% from fat
 % Daily Value *
Total Fat 17g 26%
Saturated Fat 10g 50%
Trans Fat 0g
Cholesterol 45mg 15%
Sodium 935mg 39%
Total Carbohydrate 29g 29%
Dietary Fiber 8g 34%
Sugars g
Protein 42g
Vitamin A 121% Vitamin C 74%
Calcium 34% Iron 24%
* based on a 2,000 calorie diet How is this calculated?
 
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