In honor of the American Diabetes Association’s “American Diabetes Month” this November, Ada County paramedic wants to help raise awareness about this prevalent disease. Considering nearly 30 million children and adults in the United States have diabetes and The American Diabetes Association estimates the total national cost of diagnosed diabetes in the United States is $245 billion, it’s time to heighten awareness!
So as the weather cools and thermostats rise we thought the best way to shine light on the issue, is to share a diabetes-friendly recipe for “One-Pot Comfort Shepherd’s Pie,” right from the American Diabetes Association website.
Believe it or not, comfort foods don’t have to be fat-dense to taste delectable. If you or someone you know lives with Diabetes (or if you’re just up for trying something new) give this slow-cooker concoction, created by Chef Nancy S. Hughes, a whirl.
Ingredients
Filling:
Nonstick cooking spray
1 1/2 cups diced onion
1 pound extra-lean ground beef
1 tablespoon cornstarch
1/2 cup water
2 tablespoons no-salt-added tomato paste 1 tablespoon chili powder
1 teaspoon Worcestershire sauce 1/2 teaspoon salt
1 1/2 cups frozen mixed vegetables, thawed
Topping:
1 1/3 cups water
2 tablespoons trans-fat-free margarine
1/4 teaspoon salt
1 1/3 cups instant potato flakes
1 1/4 cups fat-free milk
1/4 cup shredded reduced-fat sharp Cheddar cheese
Preparation
- Coat a 3 1/2- to 4-quart slow cooker with cooking spray.
- Heat a large skillet coated with cooking spray over medium-high heat. Add onions, cook 2 minutes, stirring occasionally. Add ground beef, cook 4 minutes or until browned, stirring occasionally.
- Meanwhile, in a small bowl, whisk together the cornstarch and water until cornstarch is completely dissolved. Stir the cornstarch mixture into the beef mixture and bring to a boil over medium- high heat. Place mixture in slow cooker with the tomato paste, chili powder, Worcestershire sauce, and 1/2 teaspoon salt. Top with the mixed vegetables.
- In the same skillet, prepare topping. Combine remaining 1 1/3 cups water with the margarine and 1/4 teaspoon salt in the skillet and bring to a boil over medium- high heat.
- Remove skillet from heat; stir in the potato flakes and milk until blended. Spoon the potatoes on top of the vegetables, spread evenly over all. Cover and cook on low only for 3 hours.
- Turn off heat and sprinkle with cheese. Let stand 15 minutes, uncovered, to absorb liquid and thicken slightly.
Nutritional Information
Calories: 340
Calories from Fat: 80
Total Fat: 9g
Saturated Fat: 3.5g
Trans Fat: 0.5g
Monounsaturated Fat: 3g
Cholesterol: 65mg
Sodium: 730mg
Potassium: 427mg
Total Carbohydrate: 34g
Dietary Fiber: 4g
Sugars: 11g
Protein: 30g