Southwest Shepherd's Pie (Low Fat) Recipe

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Southwest Shepherd's Pie  (Low Fat)
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  1. In a large nonstick skillet, sauté onion, garlic, carrot, and mushrooms over medium heat, stirring occasionally, until vegetables are wilted and pan liquids are absorbed, about 6 minutes.
  2. Crumble in the ground sirloin and continue to cook, stirring occasionally, until beef is well browned, about 5 minutes. Drain off any excess fat.
  3. Add oregano, thyme, cumin, and pepper. Sprinkle flour over the beef mixture and stir. Add beef broth, wine, and tomato paste. Stir until well combined.
  4. Line a 2-quart (2 l) casserole with a piece of heavy-duty aluminum foil large enough to completely enclose the casserole. Lightly spray the foil inside the casserole with cooking spray.
  5. Transfer meat mixture to the prepared casserole. Set aside while you prepare the topping.
  6. Place the potatoes in a pot of boiling water to cover. Reduce heat and simmer until tender when pierced with a fork, 15 to 20 minutes. Drain.
  7. Mash the potatoes, adding sufficient skim milk until the potatoes are fluffy. Stir in the salt (if using), minced jalapeño chiles, cilantro, and scallion. Spoon the potato mixture onto the top of the meat mixture, making swirls with the back of a spoon. Sprinkle with paprika and cheese.
  8. Cover the casserole and freeze until solid. Lift the food out of the casserole (the foil will adhere), wrap securely in the foil, then slip the package into a self-sealing plastic freezer bag or overwrap in additional foil or freezer paper. Label with the casserole name and the date. Use within 3 months.
  9. When ready to bake, unwrap the casserole and place back in the casserole dish to bake. Defrost completely. Then bake at 375°F (190°C) for 40 to 45 minutes, until golden and bubbly. (Since the casserole will be full, it may bubble over, so place a sheet of aluminum foil under the casserole to catch any drips.) Serve hot.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 231.55 Kcal (969 kJ)
Calories from fat 34.72 Kcal
% Daily Value*
Total Fat 3.86g 6%
Cholesterol 64.35mg 21%
Sodium 311.41mg 13%
Potassium 1003.08mg 21%
Total Carbs 24.95g 8%
Sugars 4.44g 18%
Dietary Fiber 3.31g 13%
Protein 21.49g 43%
Vitamin C 13mg 22%
Vitamin A 0.2mg 5%
Iron 2.5mg 14%
Calcium 101.3mg 10%
Amount Per 100 g
Calories 75.62 Kcal (317 kJ)
Calories from fat 11.34 Kcal
% Daily Value*
Total Fat 1.26g 6%
Cholesterol 21.02mg 21%
Sodium 101.7mg 13%
Potassium 327.59mg 21%
Total Carbs 8.15g 8%
Sugars 1.45g 18%
Dietary Fiber 1.08g 13%
Protein 7.02g 43%
Vitamin C 4.3mg 22%
Vitamin A 0.1mg 5%
Iron 0.8mg 14%
Calcium 33.1mg 10%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 4.3
  • 5

Good Points

  • low fat,
  • saturated fat free,
  • low sodium

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