Health Insurance & Group Health Insurance ad
v
e
g
e
t
a
r
i
a
n

Savory Shepherd´s Pie

4 servings

In a hurry? Substitute packaged instant mashed potatoes (enough for 4 servings) for the 3 medium potatoes and stir the garlic mixture into the prepared instant potatoes.

  • 3/4 pound potato, about 3 small
  • 2 cloves minced garlic
  • 1/2 teaspoon dried basil, crushed
  • 2 Tablespoons margarine or butter
  • 1/4 teaspoon salt
  • 3 to 4 Tablespoons 1% lowfat milk
  • 1/2 cup (1 medium) chopped onion
  • 1/2 cup (1 medium) sliced carrot
  • 1 Tablespoon canola oil
  • 1 16 oz. can red kidney beans,
       rinsed and drained
  • 1 14 oz. can tomato, drained and cut up
  • 1 10 oz. package whole kernel
       corn, or mixed vegetables
  • 1 8 ounce canned tomato sauce
  • 1 teaspoon Worcestershire sauce
  • 1/2 teaspoon sugar
  • 4 ounces (1 cup) shredded lowfat
       cheddar cheese
  •    paprika

Peel and quarter potatoes. Cook, covered, in boiling lightly salted water for 20 to 25 minutes or until tender. Drain. Mash or beat with an electric mixer. In a small saucepan cook garlic and dried basil in margarine for 15 seconds. Add to mashed potatoes along with salt. Gradually beat in enough milk to make light and fluffy. Set aside.

For filling, in a medium saucepan cook onion and carrot in hot oil till onion is tender but not brown. Stir in kidney beans, tomatoes, frozen vegetables, tomato sauce, worcestershire sauce, and sugar. Heat till bubbly.

Transfer vegetable mixture to an 8x8x2-inch square baking pan. Drop mashed potatoes in 4 mounds over vegetable mixture. Sprinkle with cheddar cheese and, if desired, paprika. Bake, uncovered, in a 375° oven for 25 to 30 minutes or till heated through and cheese begins to brown

 
Nutrition Facts
Amount Per Serving: Calories 444 - Calories from Fat 93
Percent Total Calories From: Fat 21%, Protein 19%, Carbohydrate 60%
Totals and Percent Daily Values (2000 calories): Fat 10g, Saturated Fat 3g, Cholesterol 14mg, Sodium 1027mg, Total Carbohydrate 67g, Dietary Fiber 4g, Protein 21g, Vitamin A 5420 units, Vitamin C 57 units, Calcium 0 units, Iron 4 units

Bon appetit!


Site Links
Home Page   Cool Links   Jokes & Games   Recipe Search   E-Mail
Recipe Links
Beverages    Breads    Desserts    Eggs    Grains/Rice   Meats    Pastas
Poultry   Salads   Sauces/Spices   Seafood   Soups/Stews  Vegetables
Vegetarian  Vegetarian Soups/Stews  Yogurts  All Recipes - Superlinks

Barricks Insurance Services
276 N El Camino Real #6, Oceanside, CA 92058
Phone (760) 433-0300  |  Fax: (760) 433-0304
Toll-Free 1-877-Look4Life  (1-877-566-5454)

©1995  Barricks Insurance Services. CA License #0383850