Easy Shepherds Pie

[PrimeTimer]

This is our personal fave. Makes enough for two adults to have leftovers the next day. Don't forget to peel, boil and rinse the potatoes twice to reduce potassium. Mmm...we love peas and carrots!


Easy Shepherds Pie 

Diet types:

    CKD non-dialysis Dialysis Diabetes

Recipe submitted by DaVita renal dietitian Juhi from California.

Portions: 8

Serving size: 1/8 of pie

 Ingredients   
                      Hint: I use unsalted butter to lower the sodium and less milk so potatoes are creamy, not runny. I also add lots of black pepper to the potatoes for taste and I bake the whole thing at 375 (not 400) for 30 minutes.

1medium onion
 3/4 cup carrots
 3 garlic cloves  (I use 1 tablespoon of garlic from a jar instead)
 2 medium potatoes
 4 tablespoons butter (I use unsalted butter)
 1-1/2 pounds lean ground beef (7% fat)
 1/2 teaspoon black pepper
 2 teaspoon Worcestershire sauce
    1/3 cup tomato sauce
    3/4 cup frozen green peas
    1 cup 1% low-fat milk (I use a lot less milk, I like them creamy, not runny)
    1/2 cup brown gravy

Preparation

    Chop onion and carrots. Mince garlic cloves. Peel potatoes and cut into 1/2 inch pieces. Boil in a large pot of water  for 5 minutes. Drain water, replace with fresh water and boil again until potatoes are tender; drain.
    While potatoes are cooking, melt 2 tablespoons butter in a large frying pan. Over medium heat, sauté onions and garlic until tender (10 minutes).
    Add ground beef and sauté until no longer pink.
    Add pepper, Worcestershire sauce, tomato sauce and vegetables. Simmer on low heat, uncovered, for 10 minutes.
    Preheat oven to 400° F.
    Mash potatoes in a bowl with 2 tablespoons of butter. Mix in milk to give potatoes a creamy consistency. Add pepper to taste.
    Spread beef evenly in a baking dish. Cover evenly with mash potatoes. Use a fork to make a design.
    Bake for 30 minutes until bubbly. To brown top, broil for 2 minutes if desired.
    Serve 1 tablespoons of gravy over each portion.


Nutrients per serving

Calories  390

Protein  26 g
Carbohydrates  22 g
Fat  22 g
Cholesterol  94 mg
Sodium  312 mg
Potassium  605 mg
Phosphorus  296 mg
Calcium  99 mg
Fiber  2.3 g


*I bake in a 11x17 baking dish uncovered.


self-edited to add baking info

[kickingandscreaming]

To lower the carbohydrate count (important for diabetics) and simplify the preparation, substituting cauliflower for potatoes is a good  option. Just chop up, steam and mash (with butter, milk or cream), and you have mashed "fautatoes.".