Shepherd's Pie

1 pound lean ground beef
1 cup Beef Broth (low sodium)
1 tsp pepper
2 bay leaves
2 whole cloves
Dash of dried thyme, crumbled
1 cup sliced carrots (1 large)
1 cup sliced onions (about 2 medium)
1 cup sliced fresh mushrooms (about 4 ounces)
1 cup diced celery (about 2 medium ribs)
1 cup canned no salt added whole kernel corn
Vegetable oil spray
1 tbsp plus 3/4 tsp all purpose flour
1/2 cup Beef Broth (low sodium)
1 pound potatoes, peeled, cooked, and diced (about 3 medium)
1/2 cup fat-free milk
1 tbsp light margarine
1 tbsp snipped chives or green onions (green part only)
4 oz nonfat or part skim mozzarella cheese, shredded (about 1 cup)

Brown beef in a large skillet over medium-high heat. Put beef in a colander and rinse under hot water. Wipe skillet with paper towels. Return beef to skillet. Stir in broth, pepper, bay leaves, cloves, and thyme. Reeduce heat and simmer, covered, for 30 minutes.

Add carrots, onions, mushrooms, celery, and corn. Simmer, covered, until vegetables are tender, 4 to 5 minutes.

Preheat oven to 375 degrees F. Lightly spray a casserole dish with vegetable oil spray.

Put flour in a small bowl and gradually add broth, whisking constantly to form a smooth paste. Add to beef mixture. Simmer for 5 minutes, or until slightly thickened. Remove bay leaves and cloves. Transfer beef mixture to casserole dish.

Mash potatoes with milk, margarine and chives. Spread evenly over meat. Bake for 10 minutes.

Calories 276
Protein 26 g
Carbohydrates 30 g
Cholesterol 32 mg
Total fat 3 g
Fiber 4 g
Sodium 285 mg

Source: The New American Heart Association Cookbook - 6th edition