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Lean Shepherd's Pie

 
One serving costs about $3.16 One serving costs about $3.16

$3.16 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

4 gluten-free,gluten free lunch,main course,main dish,dinner Eastern European,European,Irish
spoonacular Score:77%

Spoonacular Score: 77%

 

Lean Shepherd's Pie might be just the main course you are searching for. This recipe makes 4 servings with 447 calories, 46g of protein, and 11g of fat each. For $3.16 per serving, this recipe covers 33% of your daily requirements of vitamins and minerals. This recipe is typical of Scottish cuisine. It is a good option if you're following a gluten free diet. Not a lot of people made this recipe, and 1 would say it hit the spot. If you have chicken broth, corn kernels, mediums potatoes, and a few other ingredients on hand, you can make it. To use up the onion you could follow this main course with the Candy Corn Cupcakes as a dessert. From preparation to the plate, this recipe takes approximately 45 minutes. All things considered, we decided this recipe deserves a spoonacular score of 79%. This score is solid. Try Lean Shepherd's Pie, Paleo Shepherd’s Pie, and Creamy Turkey Shepherd’s Pie (aka Thanksgiving Leftovers Shepherd’s Pie!) for similar recipes.

Ingredients

Servings:
1 cup
1 cup chicken broth
chicken broth
2 cups
2 cups corn kernels
corn kernels
1 lb
1 lb lean ground beef
lean ground beef
2 Tbsps
2 Tbsps onion
onion
4 medium
4 medium potatoes
potatoes
8 oz
8 oz reduced fat shredded cheddar cheese
reduced fat shredded cheddar cheese
some
some salt
salt
1 cup chicken broth
1 cup
chicken broth
2 cups corn kernels
2 cups
corn kernels
1 lb lean ground beef
1 lb
lean ground beef
2 Tbsps onion
2 Tbsps
onion
4 medium potatoes
4 medium
potatoes
8 oz reduced fat shredded cheddar cheese
8 oz
reduced fat shredded cheddar cheese
some salt
some
salt

Equipment

oven
oven
oven
oven


Instructions

  1. Brown ground beef with onion
  2. Cook potatoes in water till soft, drain
  3. Mash potatoes, add chicken broth as needed to make smooth mashed potatoes
  4. Spread browned ground beef in bottom of 8x11 Pyrex dish
  5. Spread mashed potatoes over beef layer
  6. Spead corn kernels over mashed potato layer
  7. Sprinkle grated cheese over corn layer
  8. Bake at 350 for 25-30 minutes or until heated through and cheese is melted
  9. When the pie comes out of the oven, lightly dust the top with a little pepper if desired.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $3.16
Ingredient
1 cup chicken broth
2 cups corn kernels
1 pound lean ground beef
2 tablespoons onion
4 mediums potatoes
8 ounces reduced fat shredded cheddar cheese
Price
$0.76
$0.82
$5.13
$0.04
$1.14
$4.75
$12.63

Tips

Health Tips

  • If you prefer lean meat but want to switch it up, try ground turkey, pork, or even bison!

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

  • Some bouillon/stock products contain gluten, some don't. If you are following a gluten-free diet, always read product labels carefully.

  • You can choose lean ground beef or switch to ground turkey or ground bison if you prefer less fatty meat.

  • get more health tips

Price Tips

  • The price of ground beef is going up. Beans and lentils, on the other hand, are both cheap and filling. Depending on the recipe, you might be able to add beans or lentils to stretch out your beef.

  • If you find meat (especially grassfed and/or organic meat!) on sale, stock up and freeze it. Ground meat will stay good 3-4 months, while steaks, chops, etc., will be fine for at least 4 months.

Cooking Tips

  • You should not store your onions with your potatoes because the gases they emit will make each other spoil faster. For more information about selecting and storing onions, check out this lesson about onions in the academy.

  • Make sure you cook ground meat thoroughly. Grinding meat creates a lot of surface area that bacteria can grow on, so eating undercooked ground meat poses a real health risk.

  • Store potatoes and sweet potatoes in a cool, dark place, and never put them in the refrigerator. At cold temperatures, the starch in potatoes is turned into sugar, affecting their flavor. For more information about selecting and storing potatoes, check out this lesson about potatoes in the academy.

  • To keep your eyes from stinging and watering while cutting onions, trying popping the onion in the freezer for 15 minutes before you plan to start cooking. Chilling the onion slows the release of the enzyme responsible for teary eyes.

  • get more cooking tips

Green Tips

  • Choose organic, grassfed beef whenever possible. If you're worried about your grocery budget, try eating a few vegetarian meals so you can afford better meat!

Disclaimer

Nutritional Information

Quickview
446 Calories
45g Protein
10g Total Fat
42g Carbs
38% Health Score
Limit These
Calories
446
22%

Fat
10g
17%

  Saturated Fat
5g
33%

Carbohydrates
42g
14%

  Sugar
3g
3%

Cholesterol
82mg
27%

Sodium
1004mg
44%

Get Enough Of These
Protein
45g
92%

Manganese
1mg
71%

Phosphorus
627mg
63%

Iron
10mg
58%

Copper
1mg
53%

Zinc
7mg
53%

Vitamin B6
1mg
52%

Vitamin B12
2µg
47%

Vitamin B3
9mg
47%

Potassium
1476mg
42%

Selenium
29µg
42%

Vitamin C
30mg
36%

Calcium
317mg
32%

Fiber
6g
28%

Vitamin B2
0.42mg
25%

Magnesium
94mg
24%

Folate
77µg
19%

Vitamin B5
1mg
18%

Vitamin B1
0.11mg
8%

Vitamin A
155IU
3%

Vitamin E
0.41mg
3%

Vitamin D
0.17µg
1%

covered percent of daily need

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