Eat Smart  |  Posted 10.22.14

Mini Shepherd's Pies

Mini Shepherd's Pies

These little pies are a meal unto themselves, providing meat, potatoes, and vegetables all in one bite. Mildly seasoned ground beef is topped with a mashed potato "crust" and baked in individual portions. Keep extras in the fridge to heat up during the week. To save time, you can use leftover masked potatoes (about 2 cups worth) or buy pre-made mashed potatoes. While this recipe contains peas, the small amount should not aggravate diarrhea.

Shepherd's pie can be baked in a large dish for family-style eating. An 8-by-8-inch pan or round casserole dish should suffice. Bake for an additional 10 to 15 minutes, until the potatoes are golden.

If you're no longer having diarrhea, there's no need to peel the potatoes and lose their nutrients – just scrub well.

Makes 4 servings

Prep Time: 15 minutes or less
Total Time: 45 minutes or less

Ingredients

  • 1 lb potatoes, peeled and cut into 2-inch pieces
  • 2 Tbsp butter
  • 2 to 4 Tbsp low-fat milk
  • salt
  • 1 Tbsp vegetable oil
  • 1 lb lean ground beef
  • 1 small (or 1/2 large) onion, finely chopped
  • 1/3 cup ketchup
  • 1 tsp Worcestershire sauce
  • 1 cup frozen peas and carrots mixture

Instructions

  1. Preheat oven to 400 degrees.
  2. Fill a large saucepan with enough water to cover the potatoes by an inch or more and bring to a boil. Reduce to a simmer and cook until potatoes are tender. Drain and return to the pan. Add the butter and 2 tablespoons of the milk and mash until soft and creamy, adding more milk if necessary. Season with salt.
  3. Meanwhile, in the large skillet over medium-high heat, add the oil. Sauté the ground beef and onion for 6 to 8 minutes, or until meat is cooked through, stirring frequently to break up the meat. Drain if needed. Add the ketchup and Worcestershire sauce and stir well to combine. Add the peas and carrots and stir well to combine.
  4. Divide meat mixture evenly between four (1-cup) ramekins or oven-safe teacups. Top with about 1/2 cup mashed potato, spreading to cover the meat. Place the ramekins in a baking sheet.
  5. Bake for 10 minutes, or until the tops are golden. Let cool for 5 to 10 minutes before serving.

Nutritional Information Per Serving (1 pie): Calories 380, Total Fat 17 g, Total Carbohydrate 30 g, Dietary Fiber 3 g, Sugars 7 g, Protein 26 g, Sodium 390 mg

Recipe from "What to Eat During Cancer Treatment" by The American Cancer Society