[blindweightwatcher] KATHY'S SHEPHERD'S PIE

From: "Jan Bailey" <jb021951@xxxxxxxxxxx>
To: <blindweightwatcher@xxxxxxxxxxxxx>
Date: Fri, 23 Jan 2009 19:00:32 -0600

KATHY'S SHEPHERD'S PIE

1 pound 96 percent lean ground beef

1 cup minced onion

1 15-ounce can tomato sauce

1 tablespoon Worcestershire sauce

1 cup frozen peas and carrots mixture

1 cup frozen corn

1/2 cup frozen green beans

Salt and pepper to taste

3 medium potatoes

1 tablespoon butter

1/4 cup light sour cream

1/4 cup fat-free milk, heated

Cooking spray

Preheat oven to 350 degrees.

Cook the ground beef over medium-high heat. When the beef is almost
browned, add the minced onion and continue to cook until meat is
fully browned and onion is soft. Add tomato sauce and Worcestershire
sauce and mix in frozen vegetables. Add salt and pepper to taste.

Peel potatoes and cut them into slices about 1/4 inch thick. Cook the
potatoes in boiling water, covered, for about 15 minutes, or until
they're fork-tender. Drain the potatoes and add the butter, light
sour cream and heated milk. Mash the potatoes until moderately smooth
and add salt and pepper to taste.

Lightly spray an 11 by 7 casserole dish with cooking spray. Put the
meat and vegetable mixture into the dish, then spread the potatoes
over the meat and vegetables. Bake for 35 to 45 minutes, or until
meat is bubbly and potatoes are starting to brown on top.

Serves 6.

Per serving: 282 calories, 7 fat grams, 20 protein grams, 35 carb
grams, 141 mg sodium, 50 mg cholesterol, 2.6 fiber grams.

Adapted from a Food Network recipe by Paula Deen

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[blindweightwatcher] KATHY'S SHEPHERD'S PIE

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