Shepherd's Pie
INGREDIENTS
- 3 large potatoes, peeled
- 1 tablespoon olive oil
- 1 red onion, chopped
- ½ cup diced carrots
- 1½ pounds ground beef
- 2 tablespoons flaxseed meal
- ¾ cup gluten-free, casein-free beef broth
- ¾ cup green peas
- ¾ cup corn
- 1 teaspoon Worcestershire sauce
- 1 teaspoon ketchup
- 1 teaspoon Dijon mustard
- 2 tablespoons gluten-free, casein-free margarine
- ½ cup gluten-free, casein-free soy milk
In a large pot bring to a boil enough water to cover potatoes. Cut potatoes and place in boiling water.
In large skillet, heat 1 tablespoon olive oil. Sauté onions and carrots until tender. Add ground beef and flaxseed meal to pan and brown. Drain beef and return to hot skillet.
Add next 6 ingredients to skillet and heat for about 10 minutes.
Meanwhile, remove potatoes from boiling water when tender. Mash with margarine and soy milk. Be careful not to make these potatoes too thin.
In a 9″ × 13″ pan, first layer and press meat mixture into the bottom of pan evenly. Then for the top layer, spread mashed potatoes on the top of meat mixture. Use a fork to arrange the potatoes into an even but pointy layer. There should be peaks of potatoes sticking up to get brown.
Bake at 400ºF for 30 minutes. Broil for 5 minutes at the end to crisp.
MAKES 10 SERVINGS
Calories: 275 | Fat: 11 g | Protein: 18 g | Fiber: 4 g
