INGREDIENTS:

2 pounds Ground beef, lean
1 cup Onion; diced
1 cup Carrots; diced
1 cup Celery; diced
1 1/2 cup Corn; fresh or frozen
2 cloves Garlic; minced
Salt; to taste
Pepper; to taste
1/2 teaspoon Nutmeg
8 ounces Beef broth
2 tablespoons Butter; mixed with
2 tablespoons Flour
2 pounds Potatoes; cooked and mashed
Butter

DIRECTIONS:

Not a “traditional” shepherd’s pie, but good!

Cook ground beef in frying pan until brown. Add onion, carrots, celery, garlic, salt, pepper and nutmeg. Lower heat and cook for 10 minutes or until vegetables are wilted. Add beef broth, bring to a boil. Stir in enough of the butter/flour roux to make a thick gravy to bind the filling. Pour into large shallow baking pan and cool. The filling should be about 1-1/2 inches deep.

Cover the meat mixture in the pan with the corn and then top with the hot mashed potatoes. smooth potatoes evenly, brush surface with butter. Bake at 325 F for 35-40 minutes.

The Irish Rovers, of “Puff the Magic Dragon” and “The Unicorn” fame, own a very successful “Old Country Pub” in Calgary, Alberta. Their Shepherd’s Pie is justly famous. Vincent Lee, kitchen manager at the Unicorn says the recipe came directly from Ireland via the Irish Rovers more than 10 years ago.

INGREDIENTS:

***Bottom layer***
1 1/2 pound ground beef — cooked
1 cup Five Brother’s Alfredo or 4 cheese sauce
thinned by
1/4 cup cream (8 carbs)
***Middle layer***
1 cup your favorite green vegetable — cooked (carbs depend on vegetable, but probably 6-8)
***Top layer***
1 cup rutabaga (11.38, 3.5 of it fiber)
1 1/2 cup turnips (12, 3.51 of it fiber)
1/4 teaspoon salt
2 tablespoons butter
2 tablespoons sour cream
1 egg

DIRECTIONS:

Preheat your oven to 400 degrees F.

Peel rutabaga and turnips, making sure to remove the tough top bits; place in a saucepan. Cover with water and bring to a boil. Cover with pan lid, lower heat and simmer for about an hour until tender. Drain then cube and place veggies and remaining ingredients in a food processor; puree. Add egg while processor is whirring and let it go for another 20 seconds or so to make sure it’s mixed in well. (You can also cube them ahead of time then simmer for about 20 minutes and it doesn’t take so long to cook, but both veggies are so hard and woody I’ve given up on that technique and just boil them whole.)

Final topping: approx 1/3 cup grated Parmesan or mizithra cheese Putting it all together:

Mix the cooked beef and sauce together and put it in the bottom of a large casserole dish. Layer the cooked vegetable over it, then the turnip/rutabaga “mashed potatoes”. Sprinkle the grated cheese over the top. Bake covered for 25 minutes, then uncover and bake an additional 5-10 minutes or until top layer is golden brown.

Carbs: total for recipe 31.38 - 7.01 for fiber 24.37; per serving, approx 6.0925. (all amounts approximate)

INGREDIENTS:

1 1/2 pound Ground Beef
3 tablespoons Butter
1 teaspoon Worcestershire sauce
2 Eggs; Separated
1/2 cup Butter
8 Potatoes peeled; boiled mash
2 Onions; Minced
1 tablespoon Tomato catsup
Beef stock
1/2 cup Cream
1/8 teaspoon Garlic powder
Parmesan Cheese

DIRECTIONS:

Brown beef and saute onions in butter until golden. Mix meat with onions, catsup, Worcestershire, salt and pepper. Add a litter meat stock and cook, covered, over low heat for 15 to 20 minutes. Beat egg yolks until light, whites until stiff. Beat yolks, cream, butter, and garlic powder into mashed potatoes. Gently fold in beaten egg whites. Put meat mixture into casserole and top with potatoes. Sprinkle with Parmesan cheese and bake at 350F. until puffed and browned.