Shepherd’s pie, historically a means to make use of up leftover meat, is a scrumptious and comforting dish.
Consolation meals are sometimes related to consuming that is unhealthful, however that does not must be the case. All of it comes all the way down to discovering the correct steadiness in your components and being conscious of portion sizes.
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In immediately’s shepherd’s pie recipe, we added a number of greens and made the mashed potatoes with low-fat dairy to amp up the vitamins and decrease saturated fats and energy. We used a lean lower of beef, too.
So what’s the meat with crimson meat? There’s a big physique of proof that exhibits a transparent hyperlink between excessive consumption of crimson and processed meats and the next danger for coronary heart illness, most cancers, diabetes and untimely demise. The important thing phrase right here is “excessive.” The identical proof exhibits {that a} decrease consumption means decrease danger. When cooking with beef, consider utilizing it as a aspect dish fairly than the principle occasion.
The common American consumes 4½ servings of crimson meat every week with 10% of the inhabitants consuming it twice per day, in accordance with the Facilities for Illness Management and Prevention.. Specialists suggest reducing again to 3 or fewer servings every week.
Beef comprises excessive quantities of protein, which helps promote muscle progress, vitamin B12( which helps maintain your physique’s blood and nerve cells wholesome) and zinc (which helps your immune system and metabolism operate). It’s additionally a great supply of iron, which is required for hemoglobin and myoglobin, proteins that present oxygen to your physique and muscle tissue. A 3-ounce serving of beef has about 45% of the really useful day by day quantity of protein, 35% of the really useful quantity of B12 and zinc, and 13% of the really useful quantity of iron.
Bethany Thayer is a registered dietitian nutritionist with Henry Ford Well being System. For extra recipes and well being data, go to henryford.com/blog and for questions on immediately’s recipe e mail HenryFordLiveWell@hfhs.org.
Pot Roast Shepherd’s Pie
Makes: 8 servings / Prep time: 20 minutes / Whole time: 7 hours (slow-cooker time)
1 ½ kilos spherical or chuck roast, trimmed
¼ cup contemporary parsley, chopped
4 teaspoons onion powder
1 teaspoon crushed celery seed
1 teaspoon oregano
¼ teaspoon black pepper
3⁄4 cup onion, chopped
1 ½ cups child carrots
½ pound portabella mushrooms, chopped
½ cup low-sodium beef broth
6 medium-sized russet potatoes
¾ cup fat-free milk
2 ounces mild cream cheese
2 tablespoons cornstarch
¼ cup shredded cheddar cheese
Place roast within the sluggish cooker. Sprinkle with parsley, onion powder, crushed celery seed, oregano and black pepper. Add onion, carrots, mushrooms and beef broth. Cook dinner on low for six hours.
Rinse, peel and lower russet potatoes into quarters. Add to a big pot stuffed with water and boil till gentle.
Preheat oven to 300 levels.
Place cooked potatoes in a bowl, add milk and cream cheese, and mash till easy. Take away meat from the sluggish cooker and slice into 1-inch strips. Place meat and greens in an oven secure dish. Pressure the juice from the sluggish cooker, place in a small pot and produce to a boil. In a separate bowl, combine cornstarch with ½ cup chilly water.
Cut back warmth and slowly add cornstarch combination to juices whereas stirring consistently. When juices are thickened, take away from the range and pour over meat and vegetable combination. Prime with mashed potatoes. Bake within the oven for 20-25 minutes. Sprinkle cheddar cheese on high and broil for an extra 2-3 minutes.
From Henry Ford LiveWell.
Dietary data per serving.
289 energy (22% from fats), 7 grams fats (2.5 grams sat. fats, 0 grams trans fats), 20 grams carbohydrates, 35 grams protein, 135 mg sodium, 90 mg ldl cholesterol, 101 mg calcium, 2.5 grams fiber. Meals exchanges: 4 proteins, 1 starch, 1 vegetable.
