OK, here's my newest creation. It rounds out my week's menu for me.
Shepherd's Pie - 8x8" pan
| | Calories | Fat | Carbohydrates | Protein |
|---|
| Onions, raw, 60 grams | 23 | 0 | 5 | 1 |
| Fish oil, cod liver, 5 grams | 45 | 5 | 0 | 0 |
| Cabot 75% Light Vermont Cheddar (1oz), 6 oz | 360 | 15 | 0 | 54 |
| Imagine Org Free Range Chicken Broth LF, 2 cup | 40 | 2 | 2 | 2 |
| Organic Valley Cultured Butter - 1 Tbsp, 15 gram(s) | 107 | 12 | 0 | 0 |
| Woodstock Cut Green Beans Org 2/3 cup, 283 gram(s) | 105 | 0 | 0 | 3 |
| Maverick Ranch 4% Fat Extra Lean Ground Beef 4oz, 220 gram(s) | 251 | 9 | 0 | 42 |
| Yukon Gold Potatoes 1 medium, 440 gram(s) | 297 | 0 | 77 | 12 |
| Annie's Org Vegetarian Worcestershire Sauce 1 tsp, 36 gram | 30 | 0 | 0 | 0 |
| Pepper, black, 1 dash | 0 | 0 | 0 | 0 |
 | 1,258 | 43 | 85 | 115 |
Brown the meat and onion in a small non-stick skillet. Stir in worcestershire sauce. Add a dash of pepper, if desired. While that cooks, thaw the frozen green beans in a sauce pan with warm water.
Cut the potatoes very thinly. Place slices into saucepan with 2 cups of chicken broth. Simmer until potatoes soften and chicken broth begins to thicken. Use a slotted spoon or spatula to remove potatoes from chicken broth. Place potatoes in frying pan with butter and saute.
To assemble: Layer the green beans, meat mixture, then potatoes. Pour thickened chicken broth over all. Top with grated cheese. Bake at 350 for about 30 minutes until bubbly.
Next time, I will reduce the Worcestershire sauce to 1 Tbsp because I misread the label. It's 5 calories for 1 tsp not 1 Tbsp and the sodium is a bit higher than intended! At least it's only 2,047 this time.
