Shepherd's Pie

US Copy write # TXu 1-354-553

1 lb              Ground Round

1/2 cup        Diced bell pepper

1/2 cup        Diced onions

1/2 large      Portobello chopped mushroom (if sliced canned-drain)

2 cloves        Diced Garlic

                    Salt

                    Pepper

1 12 oz         Can of green snap beans (drained)

1 cup            Grated Cheddar cheese

1 large          Deep fry pan

8 med           Red potatoes (pealed & cut in quarters) (Russet is OK)

5 large          Carrots (or small pack of baby carrots)

1 stick          Butter

                    Salt

                    Pepper

1/4 cup        Milk

1 large          Glass baking pan

Preheat the oven to 350 degrees.

Peal (skin on is OK) potatoes and cut in quarters.  Peal the carrots and cut in 1 inch long sections.  Put the potatoes & carrots in a large pot, cover with water and bring to a boil.  Turn flame down to medium high (or 6 on electric stove).  Cook for about 10 minutes or until carrots and potatoes are firm but easy to insert a fork.   

Put 1st 7 ingredients in deep fry pan and sauté until meat is brown and onions are opaque.  Add Green beans and stir into mix.  Put mixture in baking pan.  Cover with grated cheese.

Drain potatoes & carrots.  Add salt, pepper & butter.  Mash and add a little milk, stir until creamy.  Put mashed potatoes and carrots on top of grated cheese.  Put the baking dish in the oven for about 30 minutes or until cheese is melted and before top of potato/carrot mix turns brown. Serves 4-6

Serve with

Salad

Rolls or Corn Bread

Milk, Iced Tea or red wine

Vitamins:

Ground round         A, B 3, B 12, Zinc, Iron

Bell Peppers           C

Mushrooms            Niacin, Riboflavin, Potassium

Onion                    Flavonoids, Quercetin, Sulfur compounds, A, B 9, C

Garlic                    diallyl disulfide, S-allylcysteine, Sulfur compounds

Potato                   B 9, C, Potassium, Fiber, Chlorogenic Acid

Butter                   Calcium, Selenium, A, D

Milk                      A, D, Calcium, Potassium, Protein, Riboflavin, Phosphorus

Carrots                  A, Beta Carotene

Cheddar Cheese     A, D, Calcium, Protein, Riboflavin, Phosphorus, Potassium 

Beans                    B9, Soluble Fiber, Protein, Lignans, isoflavone, saponins, phytic, acid, 

                            protease inhibitors, Potassium, Iron

Beef

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by Frances M. McCrory-Meservy