Shepherd'S Pie(Low Calorie)
A hearty low-calorie shepherd's pie featuring lean beef, vegetables, and a flavorful tomato gravy, topped with mashed potatoes and herbs—perfect for a comforting, nutritious meal.
Ingredients
- 18 oz. lean ground beef ⓘ
- 1 c. chopped onion ⓘ
- 1 c. sliced, steamed or microwaved carrots ⓘ
- 1 c. sliced mushrooms ⓘ
- 1 c. canned ready cut tomatoes ⓘ
- 1 1/2 tsp. Worcestershire sauce ⓘ
- 1/2 tsp. dried rosemary ⓘ
- 2 1/2 Tbsp. all-purpose flour ⓘ
- 1 c. beef broth or bouillon ⓘ
- 5 small potatoes ⓘ
- 1/4 c. diet margarine ⓘ
- 1/4 c. nonfat milk ⓘ
- 1/4 c. chopped parsley ⓘ
- salt and pepper ⓘ
Instructions
- In a large nonstick skillet coated with nonstick spray, sauté ground beef and chopped onion until beef is browned and crumbly.
- Drain excess fat from the skillet.
- Add steamed or microwaved carrots, sliced mushrooms, canned tomatoes, Worcestershire sauce, and dried rosemary to the skillet.
- Simmer uncovered for 10 minutes to allow flavors to meld.
- Meanwhile, prepare mashed potatoes by boiling small potatoes until tender, then mashing with diet margarine, heated nonfat milk, chopped parsley, salt, and pepper.
- Spread the mashed potatoes over the beef and vegetable mixture in an even layer.
- Bake in a preheated oven at 375°F (190°C) for 15-20 minutes until the top is lightly golden and heated through.
Tips & Substitutions
For a lower calorie option, you can substitute ground turkey or chicken for the lean ground beef. Adding a splash of balsamic vinegar can enhance the flavor without extra calories. If you want a creamier texture for the mashed potatoes, try using Greek yogurt instead of nonfat milk. Also, consider adding frozen peas for extra veggies.
Serving Suggestions
Serve the shepherd's pie with a fresh side salad or steamed green beans for a balanced meal. A dollop of sour cream or a sprinkle of cheese can elevate the flavors. This dish pairs beautifully with American recipes like coleslaw or a light vinaigrette dressed salad for a complete dinner.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place the shepherd's pie in a preheated oven at 350°F (175°C) for about 20-25 minutes, or until heated through. You can also microwave individual portions for 2-3 minutes, stirring halfway.
Nutrition & Diet Analysis (per serving)
Each serving of Shepherd'S Pie(Low Calorie) contains roughly 1945 calories, with 28g protein, 155g carbohydrates, and 139g fat. It is an excellent source of potassium (91% of the Daily Value), vitamin C (89% of the Daily Value), and vitamin D (79% of the Daily Value), and a good source of calcium. Note that it is relatively high in sodium, at 2519mg per serving (110% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make shepherd's pie ahead of time?
Yes, you can prepare the shepherd's pie up to the baking stage and refrigerate it for up to 24 hours. Just cover it tightly with foil or plastic wrap. When ready to bake, add an extra 5-10 minutes to the baking time since it will be starting from a colder temperature.
Can I use sweet potatoes instead of regular potatoes?
Absolutely! Sweet potatoes add a different flavor and extra nutrients. Simply boil and mash them just like regular potatoes. They will give the shepherd's pie a slightly sweet taste, which pairs nicely with the savory filling.
What can I use instead of Worcestershire sauce?
If you don't have Worcestershire sauce, you can substitute it with soy sauce or tamari for a similar umami flavor. Alternatively, mixing a bit of balsamic vinegar, soy sauce, and a pinch of sugar can replicate the taste well.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).