* Exported from MasterCook *
SKINNY SHEPHERD'S PIE
Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Oven Skillet
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
oil spray
1 tablespoon olive oil
1 cup onions -- finely chopped
2 cloves garlic -- minced
1 1/4 pounds ground beef -- (leanest you can get)
2 tablespoons tomato paste -- reduced-sodium
1 tablespoon Worcestershire sauce
1/2 teaspoon garlic powder
1/2 teaspoon thyme -- dried
1/4 teaspoon paprika
1 cup beef broth -- fat-free, less sodium
salt
ground black pepper
1 1/2 pounds sweet potatoes -- peeled, cubed and boiled
1/2 cup buttermilk -- lowfat, or reduced-fat sour cream
2 egg whites
2 tablespoons cheddar cheese -- reduced-fat, shredded or swiss cheese
1 tablespoon Parmesan cheese -- grated
1. Preheat oven to 350°F. Coat a 6- 8-cup ceramic or glass gratin dish with oil spray.
2. In a large skillet, heat the olive oil over medium-high heat. Add the onion and garlic and cook, stirring until softened and translucent, 4 to 5 minutes. Add the ground beef, and increase the heat to high. Cook, stirring, until the beef is browned, 3 to 4 minutes longer.
3. Stir in the tomato paste, Worcestershire sauce, garlic powder, thyme, and paprika. Cook, stirring, 2 minutes. Add the broth and cook 2 to 3 minutes, until the beef is cooked through and a light sauce forms. Season to taste with salt and pepper. Set aside.
4. In a large bowl, mash to sweet potatoes with the buttermilk or sour cream until smooth. Season to taste with salt and pepper. In a large metal bowl, beat the egg whites with a pinch of salt on high speed until stiff but not lumpy, 4 to 6 minutes. They should cling firmly to the side of the bowl when tilted. With a spatula, gently fold the egg whites, on-third at a time, into the sweet-potato mixture until all the egg whites are just incorporated and not deflated.
5. Spread the meat mixture into the prepared casserole dish, and top with the sweet potato mixture. Sprinkle with the Cheddar or Swiss cheese and the Parmesan cheese.
6. Bake, uncovered, until the potato topping is puffed and browned around the edges, 30 to 35 minutes. Serve immediately.
Source:
"Joy Bauer's Food Cures"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 683 Calories; 43g Fat (57.4% calories from fat); 33g Protein; 39g Carbohydrate; 5g Dietary Fiber; 126mg Cholesterol; 640mg Sodium. Exchanges: 2 Grain(Starch); 4 Lean Meat; 1 Vegetable; 0 Non-Fat Milk; 6 1/2 Fat; 0 Other Carbohydrates.
NOTES : Recipe originally called for ground turkey, but we don't like it so changed it to beef.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
__._,_.___
| Reply via web post | Reply to sender | Reply to group | Start a New Topic | Messages in this topic (1) |
.
__,_._,___
No comments:
Post a Comment