Ingredientes para Southwest Shepherd's Pie Low Fat
- 1 medium onion, chopped
- Garlic Cloves
- 1 medium carrot, diced
- Button Mushroom
- Lean Ground Sirloin
- Dried Oregano
- Dried Thyme
- Ground Cumin
- Fresh Ground Pepper
- Unbleached All Purpose Flour
- Fat Free Low Sodium Beef Broth
- Dry Red Wine
- 2 tbsp tomato paste
- Vegetable Oil Cooking Spray
- Russet Potato
- 1/4 cup skim milk (or more, as needed)
- 1/2 tsp salt
- Pickled Jalapeno Pepper
- Fresh Cilantro
- 2 scallions, thinly sliced
- 1 tsp paprika
- Low Fat Monterey Jack Cheese
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Como fazer Southwest Shepherd's Pie Low Fat
- Preheat oven to 375°F (190°C).
- In a large nonstick skillet, sauté onion, garlic, carrot, and mushrooms over medium heat, stirring occasionally, until vegetables are softened, about 6 minutes.
- Crumble in the ground sirloin and cook, stirring occasionally, until browned, about 5 minutes. Drain off any excess fat.
- Stir in oregano, thyme, cumin, and pepper.
- Sprinkle flour over the beef mixture and stir to combine.
- Add beef broth, wine, and tomato paste. Bring to a simmer, stirring until thickened slightly.
- Line a 2-quart casserole dish with foil, leaving some overhang for covering.
- Lightly grease the foil with cooking spray.
- Transfer the meat mixture to the prepared casserole dish.
- While the meat simmers, place potatoes in a pot of boiling water. Reduce heat and simmer until tender (easily pierced with a fork), 15-20 minutes.
- Drain potatoes and mash, adding skim milk until fluffy. Stir in salt, jalapeño, cilantro, and scallions.
- Spoon the mashed potato mixture over the meat mixture, creating swirls with the back of a spoon.
- Sprinkle with paprika and cheese.
- Cover the casserole tightly with foil and freeze until solid.
- Once frozen, remove from casserole, wrap tightly in foil, and place in a freezer bag. Label with the name and date.
- To bake: Thaw completely in the refrigerator. Place back in the casserole dish.
- Bake at 375°F (190°C) for 40-45 minutes, or until golden brown and bubbly.
- Serve hot and enjoy!
Nutrition Information (Approximate per serving)
Sodium
6 g
Sugar
14g
Fat
22g
Carbs
7g
