Recipe Calories

December 15, 2010

Shepard’s Pie for 370 calories per serving

Filed under: Under 450 — My Recipe Calories @ 4:14 pm

It is cold here.  It seems that in most of America right now, it is COLD.  What’s better than a nice shepard’s pie on a cold winter night?  This came out pretty tasty!

When I make a casserole, I mark out the servings right in the pan (see the picture above).  That way, I know for sure that each time I serve myself, I will get exactly as many calories as I have planned for.

Shepard’s Pie 370 calories per serving
6 servings    
  Calories per Total
Ingredients serving Calories
2 cups leftover mashed potatoes 1 c = 150 300
1 lb. bag of frozen cauliflower 1 cup = 30 150
4 Tbs light butter 1 Tbs = 45 180
1 lb. ground beef (97/3) 4 oz. = 160 640
1 can (13.25 oz) mushrooms, sliced 1/2 c = 20 40
1 jar beef gravy 1/4 c = 30 180
16 oz. frozen carrots 1 serving = 35 175
2 cups frozen peas 1 cup = 115 230
4 oz. shredded 2% cheddar cheese 1 oz. = 80 320
  Total calories = 2215
  1/6 pan = 369.17

1) Using a ricer, mash up the cauliflower.  Mix the mashed cauliflower, the potatoes, and the butter.  Use salt and garlic powder to taste. 

2) Brown the ground beef and drain it.  Mix the mushrooms and gravy into it.

3) Pre-heat the oven to 425 degrees.  Grease a 13” x 9” pan. Put the beef mixture on the bottom.  Next, layer the carrots and peas on top.  Then put the mashed potatoes on top.  Bake uncovered for 20 minutes.

4) Sprinkle the cheese on top and bake for another 5 – 10 minutes, or until cheese is hot and bubbly.

5) Enjoy!

Advertisements

Leave a Comment »

No comments yet.

RSS feed for comments on this post. TrackBack URI

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

Blog at WordPress.com.

%d bloggers like this: