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Seafood Combination
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Italian-Style Shepherd's Pie
Bake Time: 20 to 25 minutes
Prep Time: 30 minutes
Yield: Makes 6 servings
Ingredients:
1
pound potatoes, peeled and quartered
2
to 3 tablespoons fat-free reduced-sodium chicken broth
3
tablespoons finely shredded Parmesan cheese
1
pound 95% lean ground beef
1/2
cup chopped onion
2
teaspoons Italian seasoning
1/4
teaspoon fennel seeds, finely crushed
1/8
teaspoon ground red pepper
2
cups sliced yellow summer squash
1
can (14-1/2-ounces) chunky pasta-style tomatoes, drained
1
cup frozen corn
1/3
cup no-added-salt tomato paste
Preparation:
1.
Preheat oven to 375°F. Combine potatoes and enough water to cover in medium saucepan. Bring to a boil. Boil, uncovered, 20 to 25 minutes or until tender. Drain. Mash potatoes, adding enough chicken broth to make desired consistency. Stir in Parmesan cheese. Set aside.
2.
Meanwhile, cook and stir ground beef and onion in large skillet until beef is no longer pink. Drain. Add Italian seasoning, fennel seeds and ground red pepper; stir to combine. Add squash, tomatoes, corn and tomato paste; mix well. Spoon mixture into 2-quart casserole.
3.
Pipe or spoon potatoes over top of casserole. Bake, uncovered, 20 to 25 minutes or until meat mixture is bubbly. Remove from oven; let stand 10 minutes before serving.
Nutritional Information:
| Serving Size: 1-1/4 cups meat mixture with 1/3 cup potatoes | |
| Fiber | 5 g |
| Carbohydrate | 29 g |
| Cholesterol | 47 mg |
| Saturated Fat | 2 g |
| Total Fat | 6 g |
| Calories from Fat | 20 % |
| Calories | 245 |
| Protein | 21 g |
| Sodium | 401 mg |
Dietary Exchange:
| Meat | 2 |
| Starch | 1-1/2 |
This recipe appears in:
Italian
