Diabetic Shepherd’s Pie
Diabetic Shepherd’s Pie is an easy recipe for a healthier version of the old time classic Shepherd’s Pie, made with healthier-for-you ingredients. It is a low fat, low calories, low sodium, low sugars, low carbohydrates, diabetic and a Weight Watchers (9 SmartPoints) recipe. Makes 6 servings with a 1-1/2 cup serving size. Diabetic Shepherd’s pie will be loved by all of your family, friends and guests.
Prep Time: 40 Minutes.
Cooking Time: 44 Minutes.
(1-1/4 lb) red potatoes (about 4), cut into chunks
3 large garlic cloves
1 lb extra-lean ground beef
2 tbsp flour
4 cups frozen mixed vegetables (carrots, corn, green beans, peas), thawed
3/4 cup fat-free reduced-sodium beef broth
2 tbsp ketchup
3/4 cup light sour cream
1/2 cup shredded 2% sharp Cheddar cheese, divided
1. Cook potatoes and garlic in boiling water in a large saucepan 20 minutes or until potatoes are tender. Meanwhile, brown meat in a large nonstick skillet. Stir in flour; cook 1 minutes Add mixed vegetables, broth and ketchup; cook 5 minutes, stirring frequently.
2. Preheat oven to 375° F. Drain potatoes; return to pan. Add sour cream; mash until potatoes are smooth and mixture is well blended. Stir in 1/4 cup cheese.
3. Spoon meat mixture into an 8″ square baking dish; cover with potatoes.
4. Bake 18 minutes. Top with remaining cheese; bake 2 minutes or until melted.
YIELD: 6 Servings.
Serving Size: 1-1/2 cups per serving.
Weight Watchers PointsPlus = 8, (9 SmartPoints)
Carb Choices: 2
1-1/2 Starch + 2 Vegetable + 3 Meat (L)
Calories: 310, Total Fat: 10g, Saturated Fat: 5g, Cholesterol: 65mg, Sodium: 310mg, Sugars: 7g, Carbohydrates: 34g, Fiber: 5g, Protein: 25g, Vitamin A: 100 %DV, Vitamin C: 15 %DV, Calcium: 25 %DV, Iron: 20 %DV
Original recipe and image from Kraft Foods. http://www.kraftrecipes.com/recipes/updated-shepherds-pie-69212.aspx
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IMPORTANT: This site is not qualified in nutrition or medicine. Diabetes is a serious disease that requires medical attention by a professional. The recipes on this site should not be taken as medical advice. Always use caution when reading a recipe, and always pay attention to exchange sizes. Blood glucose levels can be affected by not following individual dietary guidelines that are set in place by a medical physician. Some of the recipes do use small amounts of sugar. Please check with your physician first. Recipes with sugar are not suitable for all diabetics.