Shepherd's Pie

pstrongServes 6/strong/p
h3Ingredients/h3
ul
li Cooking spray/li
li1 cup chopped onion (1/2 medium onion)/li
li1¼ lbs ground lean sirloin/li
li½ cup non-fat beef broth/li
li1 tbsp tomato paste/li
li2 tsp steak (Worcestershire or A1) sauce/li
liDash of freshly ground pepper/li
li1½ lbs potatoes, peeled and cut into small pieces/li
li3 cloves garlic, cut in half/li
li2 eggs/li
li¼ cup skim milk/li
liDash of salt/li
li1 cup peas/li
/ul
h3Preparation/h3
ol
liPreheat oven to 425 degrees./li
liSpray a non-stick pan with cooking spray. Set to medium-high heat, then add the onions, and sauté until they become translucent./li
liAdd the ground sirloin and cook on medium-high heat, separating with a wooden spoon until meat has browned on all sides./li
liStrain the beef and onion mixture to remove fat and liquid. Return meat and onions to the skillet, but turn off heat./li
liAdd the beef broth, tomato paste, steak sauce, and ground pepper to the meat. Set aside and let cool./li
liBoil the potatoes with the garlic for 20-25 minutes until done (should be tender when you poke them with a fork). Add a dash of salt to the boiling water./li
liDrain the potatoes from the salt water and remove the garlic./li
liAdd the milk and the eggs to the potatoes, and then mash them with an electric mixer. Season with pepper and salt to taste./li
liPut the ground beef mixture in the bottom of an oven-proof casserole dish. Top with peas and then spread with the mashed potatoes on top. Coat with cooking spray./li
liBake everything for 15 to 25 minutes until heated through and top of the potatoes is nicely browned./li
/ul
h3Nutritional Information per Serving/h3
ul
li269 Calories /li
li2 g Protein/li
li5 g Fat/li
li28 g Carbohydrates/li
li3 g Fiber/li
li59 mg Cholesterol/li
li190 mg Sodium/li
/ul
pciteSource: EndocrineWeb /cite/p
pPhoto Source: a href="https://www.flickr.com/photos/rudiriet/"RudiRiet / Flickr/a/p
p class="small-note"In the event you find this recipe inappropriate for diabetics, please a href="http://www.informationaboutdiabetes.com/content/main/about-contact"contact us/a and we will review your suggestions./p

Beef

More Articles

With its slightly nutty flavor, chewy texture, and nutritional punch farro is an ancient whole grain worth a place in our pantry.

Farro...

Having diabetes is cause for concern, however it doesn’t mean that you need to eliminate all of your favorite foods from your diet completely....

With diabetes becoming more of an epidemic each and every day, being knowledgeable about the disease, its effects on the body as well as ways to...

If you’re a diabetic or live with one, it can be tough trying to figure out the best foods to eat because your priority is to control your blood...

In this post, I will show you the 10 best ice creams for diabetics.

When you think of sweetened foods that a diabetic shouldn’t consume,...

More Articles

If you’re living with diabetes, snacking is a necessity because going for more than 3-4 hours without eating can be detrimental to your health....

For diabetics, choosing healthy snacks can be a daunting task.

A good rule of thumb is to pick out snacks that are rich in protein, fiber,...

According to information available through the National Institutes of Health, there’s an estimated 462 million people in the world who are...

Eleven Clinical Studies

After eleven clinical studies and 300,000 participants, researcher Vasanti Malik and her team of researchers...

Diabetic women often have a harder time losing weight than non-diabetic women. A study funded by Jenny Craig proved that diabetic women have an...

Many recent studies have proved that magnesium levels are lower in patients with diabetes than in non-diabetics. This magnesium...

Fluid retention, also known as edema, is a problem that affects many diabetics, especially those with type 2 diabetes...

Some of us might be thrilled if we could manage our blood sugar by sitting in a hot tub or sauna, instead of working up a sweat biking, or using...

Cooking and baking with the ancient cereal grain sorghum has health benefits for people with diabetes, and those with weight control issues....

When it comes to certain foods, there are always questions as to whether or not a diabetic can have them without...

Matcha tea is a rich, creamy, full-bodied beverage with amazing nutritional properties that address several diabetes health concerns.

The...

Salads are good example of foods that type 2 diabetics can enjoy with relatively low guilt. With the right greens and other elements added, salad...

Remaining gainfully employed is important to many people. Those who live with any form of diabetes may find that some lines of work are more...

Learning that you have diabetes does mean making some lifestyle changes. One of the areas that needs attention is your diet. Most people find that...

One of the more challenging aspects of life as a type 2 diabetic is managing your diet. There’s often the temptation to avoid certain foods...