Recipe from the Registered Dietitian – Shepherd's Pie

Julie Scheier, Registered Dietitian at Munson Healthcare Otsego Memorial Hospital

Tired of throwing food away? Wondering what to do with the cup or less of leftovers? Instead of tossing them, save leftovers in small containers and freeze for later use. When ready, designate a “clean out the freezer and refrigerator” day. Mix, together leftovers, add seasoning and cover with potatoes (freshly mashed or from previous meal) and bake. This meal in a dish is packed with vegetables with added beans or meat. Saves money on grocery bill while reducing waste.

Ingredients:

Potato Topping

• Left over mashed potatoes or 3 large potatoes quartered

• 3 tablespoons fat free or 1% milk

• 1 small onion, chopped or 1-2 Tbl onion flakes

• 1/2 teaspoon garlic powder or crushed garlic

• 1/4 teaspoon dried basil

• 1/2 teaspoon dried parsley

• 2 tsp of olive or canola oil

• 1/4 teaspoon ground black pepper
  
  If using raw potatoes, cook potatoes, covered in a small amount of boiling water until tender. In a small saucepan, saute  garlic powder, basil and parsley in oil  for about 20 seconds. Stir into mashed potatoes along with black pepper. Gradually beat in enough milk to make potatoes light and fluffy, add a little more milk if necessary. Set aside.

Filling

• Carrots – 1 large or 3-4 baby carrots. Can also use frozen.

• Left over vegetables or frozen vegetables equal to ~ 1 cup (green or wax beans, peas, corn, broccoli or other vegetables of choice.)

• 1 can (~ 16 oz ounce) can black (or other canned, leftover) beans, rinsed and drained

• Optional meat: Leftover meat cut into ~ 1” cubes. If using fresh meat: saute ground meat and drain fat. Chicken breast – cut into strips or 1” cubes and saute before adding to dish.

• 1 (14.5 ounce) can diced tomatoes, drained

• 4 oz broth (preferably homemade or low sodium)

• 1/2 cup shredded Cheddar cheese

• 1/4 teaspoon paprika

Directions:

1. Preheat oven to 375 degrees F (175 degrees C).

2. In a medium saucepan, heat canned beans, tomatoes, broth, onion (flakes) and vegetable/carrot mixture. Heat through until bubbly.

3. Transfer vegetable mixture to a 8x8x2 inch baking dish. Drop mashed potatoes in mounds over the top. Sprinkle with cheese and paprika. Bake, uncovered at 375 degrees F (175 degrees C) for 20-30 minutes.