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Monday, October 6, 2008

*Shepherd's Pie* (Diabetic Recipe)

Hello, today's diabetic recipe is Shepherd's Pie. This one has mushrooms in it.When I make this casserole I don't put mushrooms in it and I think this casserole tastes better using home made mashed potatoes. It's actually quicker to make the instant though. This recipe is budget friendly. In my household we use a lot of off brand foods because it costs less in the long run. There are brands I prefer to use, because the quality is better. The mushrooms in this recipe are included in the nutrition facts. Well, here's the recipe, enjoy!


*Shepherd's Pie* (Diabetic Recipe)

Serves: 6

1 Lb. Ground 90% Lean Beef
1/2 Cup Onion, Chopped
1/2 Cup Mushroom, Sliced Fresh (Optional)
2 Cups Cut Green Beans, Rinsed and Drained
1 10¾ Oz. Can Tomato Soup, Low Fat Low Sodium
1/2 Cup Sour Cream, Low Fat
2 1/3 Cups Boiling Water
2 Cups Instant Potato Flakes
1 Tsp. Dried Parsley Flakes
3/4 Cup Reduced-fat Cheddar Cheese, Shredded

Preheat the oven at 375° F.
Brown the meat and onion in a large skillet sprayed with cooking spray. Spread meat mixture into a baking dish sprayed with cooking spray. Then layer the mushrooms and green beans over the top. Mix together the tomato soup and 1/4 cup sour cream in a small mixing bowl, then spoon this mixture over the green beans. In a saucepan combine boiling water and potato flakes. Fold in remaining 1/4 cup sour cream and parsley flakes. Spread this potato mixture over soup mixture. Sprinkle the Cheddar cheese over top and bake for 20 to 25 minutes. Remove from oven and let set 5 minutes before cutting. 6 servings.

Per Serving: 337 Cal (40% from Fat, 34% from Protein, 25% from Carb); 29 g Protein; 15 g Tot Fat; 7 g Sat Fat; 5 g Mono Fat; 1 g Poly Fat; 21 g Carb; 2 g Fiber; 3 g Sugar; 115 mg Calcium; 3 mg Iron; 354 mg Sodium; 79 mg Cholesterol.

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