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Lightened Up Shepherd's Pie⏱ 60 min total
Recipes

Lightened Up Shepherd's Pie

Per 1 serving · 406 g · 21 ingredients

Calories
394
20%
of a 2,000 cal day
  • Protein
    21g
    22% of calories
  • Carbs
    33g
    34% of calories
  • Fat
    20g
    45% of calories
Portion

At a glance

One serving of Lightened Up Shepherd's Pie (406 g) has 394 calories, with 21 g of protein, 33 g of carbohydrates and 20 g of fat. Most of its energy comes from fat (45% of calories). It is high in protein (43% DV), dietary fiber (21% DV) and Vitamin C (34% DV). Keep an eye on saturated fat and cholesterol, which provide 35% and 21% of the daily value.

Per 100 g
97cal
low energy density
Protein per 100 cal
5.4g
Net carbs
27g
carbs minus fiber
Fiber
5.9g
3 g sugar

High in

20%+ of the daily value

  • Protein43%
  • Dietary fiber21%
  • Vitamin C34%
  • Thiamine20%
  • Riboflavin (B2)25%
  • Niacin46%

Good source of

10–19% of the daily value

  • Vitamin A18%
  • Folate (B9)15%
  • Choline13%
  • Magnesium15%
  • Manganese18%

Watch

20%+ of the daily value

  • Saturated fat35%
  • Cholesterol21%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 45 min
  1. 1

    Place potatoes in a pot, cover with salted water, and boil until very tender. Drain, then mash with the chicken broth and sour cream; season to taste with salt and pepper and set aside.

  2. 2

    Preheat the oven to 400° F.

  3. 3

    In a large sauté pan over medium-high heat, brown the ground beef, breaking it up as it cooks; season lightly with salt and pepper and transfer to a bowl.

  4. 4

    Return the pan to medium heat and add the oil, onion, garlic, mushrooms, and celery. Cook, stirring occasionally, until the vegetables are tender, 6–8 minutes.

  5. 5

    Sprinkle in the flour and cook 1 minute. Stir in the frozen mixed vegetables, beef broth, tomato paste, Worcestershire sauce, rosemary, thyme, and the cooked beef. Simmer on low until slightly thickened, 8–10 minutes; season to taste.

  6. 6

    Spread the meat-and-vegetable mixture in a casserole dish. Spoon the mashed potatoes over the top, smoothing to the edges to seal, and sprinkle evenly with paprika. Bake until bubbling at the edges, 20–25 minutes; broil 1–2 minutes until lightly golden.

  7. 7

    Let rest for 5 minutes before serving.

Vitamins & minerals

Amounts for 1 serving (406 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A165 μg
18%
Vitamin C31 mg
34%
Vitamin D0.2 μg
1%
Vitamin E0.4 mg
2%
Vitamin K11 μg
9%
Thiamine0.2 mg
20%
Riboflavin (B2)0.3 mg
25%
Niacin7 mg
46%
Vitamin B61 mg
56%
Folate (B9)59 μg
15%
Vitamin B122 μg
78%
Pantothenic acid1 mg
28%
Choline73 mg
13%

Minerals

NutrientAmount% Daily Value
Calcium72 mg
7%
Iron4 mg
46%
Potassium1,070 mg
23%
Magnesium64 mg
15%
Phosphorus288 mg
41%
Zinc4 mg
41%
Copper0.3 mg
36%
Manganese0.4 mg
18%
Selenium18 μg
34%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)1 g—
Alpha carotene2 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene152 μg—
Caffeine0 mg—
Cystine0.2 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride32 μg—
Fructose1 g—
Galactose0.1 g—
Glucose1 g—
Glutamic acid3 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0.2 g—
Isoleucine1 g—
Lactose0 g—
Leucine1 g—
Lycopene523 μg—
Lysine2 g—
Maltose0 g—
Methionine0.4 g—
Monounsaturated fats8 g—
Phenylalanine1 g—
Polyunsaturated fats2 g—
Proline1 g—
Retinol8 μg—
Serine1 g—
Starch16 g—
Sucrose0.3 g—
Theobromine0 mg—
Threonine1 g—
Total omega 31 g—
Total omega 60.2 g—
Tryptophan0.1 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20.1 μg—
Vitamin D30.1 μg—

Burning 394 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 75min
    Walking (3.5 mph)
  • 47min
    Cycling (moderate)
  • 33min
    Running (6 mph)
  • 55min
    Swimming laps

Common questions

How many calories are in Lightened Up Shepherd's Pie?

One serving of Lightened Up Shepherd's Pie (1 serving) has 394 calories, which works out to 97 calories per 100 g. That is about 20% of a 2,000-calorie day.

Is Lightened Up Shepherd's Pie high in protein?

It provides a solid 21 g of protein per serving (43% of the 50 g daily value), but protein supplies only 22% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Lightened Up Shepherd's Pie keto-friendly?

It is hard to fit into a strict keto diet. One serving has 27 g of net carbs and 34% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Lightened Up Shepherd's Pie?

440 mg per serving.

How much sugar is in Lightened Up Shepherd's Pie?

3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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