RECIPE: Shepherds' Pie
Having that typical mid-day Shepherds' Pie craving? Don't worry - Ohio State Student Radio has you covered for some reason.
by Laura F. and Caitlyn Horn
Published
If you, a hungry reader of arouseOSU.com are reading this, know you are not alone in your hunger. We all experience hunger, which is a signal from your human body telling you that you should eat in order to continue experiencing consciousness. In an effort to help you assuage your hunger, here is a recipe you could cook in a kitchen or outside or on a patio (depending on what you have). It is a recipe for Shepherds Pie, a classic food that people consume. You could even eat it on March 17th, the celebration of an Irish Saint who went by the name Patrick. Most importantly, you can make this recipe using Laura’s 92% Lean Ground Beef, our completely unbiased preferred selection for this delicious beef product.
1 1/4 cup polenta or yellow cornmeal
1 teaspoon kosher salt (divided)
4 cup water
1 pound Laura’s 92% Lean Ground Beef (or 96% Lean Ground Round)
1 cup chopped onion
2 clove garlic (chopped)
1 can (14.5-ounce) diced tomatoes (undrained)
5/16 cup fat-free (low-salt beef broth)
2 teaspoon dried Italian seasoning
1 (8-ounce) container sliced fresh mushrooms
1/2 teaspoon freshly ground pepper
1. Place cornmeal and 1/2 teaspoon salt in a large saucepan. Gradually add water, stirring with a wire whisk. Bring to a boil; reduce heat to medium. Cover and cook 15 minutes, stirring frequently.
2. Preheat oven to 375°F. Cook beef, onion and garlic in a large Dutch oven over medium heat until beef is browned; drain. Stir in tomatoes, broth, Italian seasoning, mushrooms and remaining salt and pepper; bring to a boil. Cover, reduce heat and simmer 10 to 15 minutes, stirring frequently. Spoon beef mixture into a 21/2 quart casserole dish coated with cooking spray. Pour polenta over beef mixture. Cover and bake for 15 to 20 minutes or until thoroughly heated.
Note: You can prepare polenta in a microwave. Place cornmeal and remaining salt in a 3-quart casserole. Gradually add water, stirring until blended. Cover and microwave at HIGH 12 minutes, stirring every 3 minutes. Let stand, covered, 5 minutes.
Using 92% Lean Ground Beef
CALORIES 438.19 (13% from fat); FAT 6.32g (sat 0.05g); PROTEIN 23.87g; CARB 72.44g; FIBER 8.75g; CHOL 0mg; SODIUM 534.68mg.
Using 96% Lean Ground Round
CALORIES 424.69 (6% from fat); FAT 3.28g (sat 0.05g); PROTEIN 25.90g; CARB 72.44g; FIBER 8.75g; CHOL 0mg; SODIUM 544.80mg.
Caitlyn Horn is co-host to Alt Expose with Ruth and Rose, broadcasting every Sunday at 3pm. She will be one of three shows giving away a Laura's Lean Beef prize pack this week!