Diabetes care

Like your shepherd's pie authentic ... or are you open to trying variations that suit your specific palate? Here's a great recipe from the American Diabetes Association and, as with most diabetic recipes, you can swap out spices and ingredients.

Variations could include using all ground beef or adding some sausage to the meat mix. You could brown the meat with cloves of garlic to taste; you might add worchestire sauce, more tomato paste or a dash of cayenne pepper. Some cooks use fewer potatoes or leave out the cheese or add a can of mushrooms or toss in left-over green beans. You can't make a mistake!

Ingredients

    * 4 potatoes, peeled and cubed
    * 1/2 cup skim milk, heated
    * 1 tablespoon olive oil
    * 1/2 pound lean ground turkey
    * 1/4 pound lean ground beef
    * 1 onion, chopped
    * 2 carrots, sliced
    * 1 cup low fat, low sodium beef broth
    * 1 tablespoon cornstarch
    * 2 tablespoons water
    * 2 tablespoons tomato paste
    * 1 cup frozen green peas, thawed
    * salt and pepper to taste
    * 1/4 cup shredded Cheddar cheese

Directions

   1. Preheat oven to 350 degrees F.
   2. Place potatoes in a pot, cover with water, and bring to a boil. Boil for 20 minutes, or until tender. Drain off water, then mash potatoes with hot milk and olive oil until fluffy. Set aside.
   3. In a nonstick skillet, brown the turkey and ground beef. Add onion and saute for 5 minutes. Add carrot and saute an additional 5 minutes.
   4. Drain off any excess fat. Add beef broth to meat mixture and bring to a boil.
   5. In a small bowl whisk together cornstarch and water. Add cornstarch mixture and tomato paste to meat mixture. Simmer until thickened, stirring frequently. Add peas, salt, and pepper. Stir well, then spoon mixture into a 2 quart casserole dish. Top with potatoes, then sprinkle with cheese.
   6. Bake in preheated oven for 35 minutes or until potatoes are browned.

Makes 6 servings. Per serving: Calories: 314 | Total Fat: 11.4g | Cholesterol: 49mg


This blog is associated with Simplex MD (simplexmd.com) and the Diabetes Care Club (diabetescareclub.com), sponsored by Simplex Healthcare