Ground beef, onions, mushrooms, and peas, covered with mashed potatoes, and baked until golden.
Originally created in England to use up leftovers from the Sunday roast by adding any readily available vegetable, «shepherd's pie» found a new life in North America where corn was soon added to the basic recipe. In French Canada it is known as «China Pie», either because the cooks of the railway companies, who were making such a cheap dish, were all Chinese, or because some Québécois workers having eaten this meal in a city named China, Maine, brought the recipe back home towards the middle of the 19th century.
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Preparation : 25 min Cooking : 30 min
340 calories/serving
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Ingredients
| 5 | potatoes, peeled then halved | 1 kg | |
| 1 1/2 | onions, finely chopped | 300 g | |
| 16 | button (white) mushrooms, thinly sliced | 220 g | |
| 2 tbsp | olive oil | 30 mL | |
| 500 g | ground beef, extra-lean, or lean | ||
| 3/4 cup | canned tomatoes (diced) | 200 g | |
| 2 tbsp | tomato paste | 35 g | |
| 15 drops | Tabasco sauce | 0.63 mL | |
| 1 cup | beef broth | 250 mL | |
| 1 cup | frozen peas | 120 g | |
| 1 cup | soy beverage, unsweetened, fortified | 250 mL | |
| ground pepper to taste [optional] | |||
| 1 pinch | salt [optional] | 0.2 g |
Before you start
For individual pies, choose baking dishes which contain about 375 ml or 1 ½ cups when 3/4 full.
Method
- Preheat the oven to 205°C/400°F.
- Prepare the vegetables: finely chop the onion; thinly slice the mushrooms; peel the potatoes, cut them in half then boil them 20-25 min until very tender. Drain them well and set aside.
- Heat the oil in a pan over medium-high heat. Add the ground meat and sear it until it looses its red colour, about 4-5 min, then break it up with a fork. In order to brown the meat, it is important not to stir it at the beginning, otherwise it will release its juices and will «boil» rather than brown.
- When the meat is golden-coloured, add the chopped onion then cook 2 min with stirring. Stir in the diced tomatoes, mushrooms, tomato paste, Tabasco sauce, and broth. Add the frozen peas and continue cooking until heated through, about 4-5 min. Add salt and pepper. Remove the pan from the heat and transfer the contents to one large baking dish, or distribute it into individual baking dishes.
- Pour the soy milk into a large microwave-safe bowl then microwave on medium-high a few minutes, uncovered, until very hot. Add the cooked potatoes and mash the mixture until it is creamy. Add salt and pepper to taste. Place a spoonful of the potato mixture on top of the beef mixture, then gently spread it with a spoon to cover evenly.
- Bake in the middle of the oven until the top is golden-brown, about 30 min. Serve.
Observations
The pies can be frozen right after having been covered with the mashed potatoes and individually wrapped. They can be baked (taken directly from the freezer) for about 50 min at 205°C/400°F.
Nutrition Facts Table
per 1 serving (390 g)
Amount % Daily Value |
Calories 340 |
Fat 10 g 15 % |
Saturated 2.9 g 16 % |
Cholesterol 50 mg |
Sodium 240 mg 10 % |
Carbohydrate 40 g 13 % |
Fibre 4 g 17 % |
Sugars 6 g |
Net Carbs 36 g |
Protein 24 g |
Vitamin A 32 % |
Vitamin C 33 % |
Calcium 9 % |
Iron 24 % |
More info
Claims
This recipe is :
- Free :
- Added Sugar
- Excellent source of :
- Copper, Magnesium, Niacin, Pantothenic Acid, Potassium, Vitamin A, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin B6, Zinc
- Good source of :
- Fibre, Folacin, Iron, Manganese, Phosphorus, Selenium, Vitamin C, Vitamin K
- Source of :
- Calcium, Vitamin D, Vitamin E
DIABETES Exchange
| Food Group | Exchanges |
|---|---|
| Starches | 2 |
| Vegetables | 1 ½ |
| Meat and Alternatives | 2 |
| Fats | 2 |
Check out our Meal Plans for Type 2 Diabetes
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This recipe is in the following categories
Beef | Vegetables | Main courses/Entrées | Diabetes-friendly | High Fibre | Halal | Kosher | High Iron | Bake | Canadian
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