Shepherd's Pie 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
by Frances M. McCrory-Meservy