Diabetes: It's Personal

Recent posts
Find posts by keyword
Find posts by date


Comfort Food!

by Jen Ropp, MS RD CDE Diabetes Educator-Dietitian Rockwood Clinic


Posted on July 22, 2010 at 10:16 AM

Updated Saturday, Jul 31 at 8:40 AM


Most of us have different foods and recipes that take us back to our childhood and are associated with fond memories. Having diabetes does not mean you cannot enjoy these foods, but it might mean that modifications are needed to make them good choices for you. One example of a food that is like this for me is Shepherd’s Pie. Growing up in an English-Irish household, this was a regular staple at my family’s dinner table. However, being a dish based on mashed potatoes and ground beef, it can be quite high in saturated fat and starchy carbohydrates. A few simple changes to the recipe turns in into a hearty, healthy, and simple complete meal.
My Modified Shepherd’s Pie Recipe (Makes 6 servings)
  • 4 Russet Potatoes- diced with skins on to retain more of their nutrition
  • 1 head Cauliflower- diced
  • 1 White/Yellow Onion, chopped into small pieces
  • 1 pound Extra Lean Ground Beef or Ground White Turkey Meat
  • 3 cups Low Sodium Better that Bouillon Broth (beef flavored)
    • Can use no sodium beef broth if want to reduce sodium intake further
    • this amount is approximate and really depends on how much veggie you want to add
  • 2 cups Mixed Frozen Veggies (green beans, carrots, really any of your choosing!)
  • Boil and mash potatoes and cauliflower together until desired consistency- can add a little low fat milk if desired. Set aside.
  • Brown meat and onion until completely cooked through in deep fry/sauté pan. 
  • Add broth to pan and bring to low boil.
  • Add frozen veggies to pan and cook until desired texture (tender, but not overcooked).
  • Pour pan contents into 9 x 13 Pyrex or aluminum (if wanting to freeze for later) dish.
  • Top with potato mixture.
  • Cover with aluminum foil and bake at 350 degrees for approximately 45 minutes (or until broth is lightly bubbling).
Nutrition Information per Serving:
Calories 395
Carbohydrates 34 g
Fiber 6 g
Fat 18 g
Saturated Fat 6 g
Protein 26 g
Sodium 924 mg