When the weather gets cold, do you find yourself craving a classic meat-and-potatoes dinner? This mash-up of a pot roast and shepherd’s pie is delicious and comforting. Often, we associate comfort foods with unhealthy eating but this dish illustrates that’s not always the case. It all comes down to finding the right balance and being mindful of portion sizes.
In this recipe, each serving is chock-full of vegetables, providing you with fiber, vitamins and minerals. We also keep the salt content in check by using low-sodium broth. Finally, we lighten up the total fat and calories by using just enough milk and cheese for the right flavor and texture, and using fat-free or lower fat versions of dairy products when we could.
Pot Roast Shepherd’s Pie
(Downloadable/printable PDF of this recipe)
Yield: 8 servings
Ingredients:
2 pounds round or chuck roast, trimmed
1/4 cup fresh parsley, chopped
4 teaspoons onion powder
1 teaspoon crushed celery seed
1 teaspoon oregano
1/4 teaspoon black pepper
3⁄4 cup onion, chopped
1 1/2 cups baby carrots
1/2 pound portabella mushrooms, chopped
1/2 cup low-sodium beef broth
6 medium-sized russet potatoes
3/4 cup fat-free milk
2 ounces light cream cheese
2 Tablespoons cornstarch
1/4 cup shredded cheddar cheese
Directions:
Place trimmed roast in slow cooker. Sprinkle with parsley, onion powder, crushed celery seed, oregano and black pepper. Add onion, carrots, mushrooms and beef broth, and cook on low for 6 hours.
Rinse, peel and cut russet potatoes into quarters. Add to a large pot filled with water and boil until soft. While the potatoes cook, preheat the oven to 300º F. Place cooked potatoes in a bowl, add milk and cream cheese, and mash until smooth.
Remove meat from slow cooker and slice into 1-inch strips. Place meat and vegetables in an oven safe dish.
Strain the juice from the slow cooker, place in small pot and bring to a boil. In a separate bowl, mix cornstarch with ½ cup cold water. Reduce heat and slowly add cornstarch mixture to juices while stirring constantly. When juices are thickened, remove from stove and pour over meat and
vegetable mixture. Top with mashed potatoes. (Cook’s note: You can use a pastry bag fitted with a large tip — or plastic freezer bag with one corner snipped off — to make a piped design or you can simply spread the mashed potatoes on top with a spatula.)
Bake in oven for 20-25 minutes. Sprinkle cheddar cheese on top and broil for an additional 2-3 minutes.
NUTRITION INFORMATION PER SERVING: 403 Calories; 10 grams Fat; 4 grams Saturated Fat; 85 mg Cholesterol; 165 mg Sodium; 30 grams Carbohydrates; 5 grams Sugar; 3 grams Fiber; 46 grams Protein
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