Thursday, March 22, 2012

Recipe: Sunny Day Shepherd's Pie

Growing up, shepherd's pie was one of my favourite meals.  There are many different ways to make it, but I recently tried this recipe from Dietitians of Canada Cook! which uses sweet potatoes and makes for a very colourful dish (from all the beta-carotene).  This recipe also helps you meet Canada's Food Guide recommendation to eat at least one orange vegetable each day.  If you add a dark green leafy salad you also meet the recommendation to eat at least one dark green vegetable each day!

The recipe is very high in zinc, vitamin A, vitamin B12, and niacin.  I had my vegetables chopped earlier in the day which made for quick preparation come supper time.  

Makes 6 Servings

500 g ground beef, extra lean (raw weight)
1/2 cup onion, raw, chopped
1/2 cup slices carrot, raw
1/2 cup celery, raw, chopped
1/2 tsp black pepper, freshly ground
1/4 tsp salt
1 ml spices, nutmeg, ground
1 clove garlic, raw, minced
22 ml grains, wheat flour, white, all purpose, equals 1 1/2 tbsp
300 ml soup, beef, broth or bouillon, canned, ready-to-serve, reduced sodium (1 1/4 cups)
125 ml corn, canned, drained no-salt-added (1/2 cup)
2 medium (12.7cm x 5.1cm dia) sweet potato, raw, (2 cups mashed)

1. Preheat oven to 350F. In a large skillet, over medium-high heat, cook beef, breaking it up with the back of a spoon, for about 8 minutes or no longer pink. Using a slotted spoon, transfer beef to a bowl and set aside. Drain off all but 2 tsp fat from the pan.

2. Reduce heat to medium. Add onion, carrot, celery, pepper, salt and nutmeg to the skillet and saute for 4 to 5 minutes or until vegetables are softened. Add garlic and saute for 30 seconds. Sprinkle with flour and cook, stirring, for 1 minute. Gradually stir in broth and bring to a boil; boil, stirring, until thickened. Return beef and accumulated juices to the pan and stir to coat.

3. Pour beef mixture into baking dish. Sprinkle corn evenly over top. Spread sweet potatoes evenly over corn.

4. Bake in preheated over for 35-40 minutes or until a knife inserted in the center comes out hot.

Enjoy the great food and the long sunny days we're getting!
Steph (Wheler) Langdon, RD
something nutrishus counselling & coaching