Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 4.1% of RDA
• Calories: 30.2% of RDA
• Carbs: 17.8% of RDA
• Fat (total lipid): 48.6% of RDA
• Fiber: 20.0% of RDA
• Fructose: 5.0% of RDA
• Protein: 39.8% of RDA
• Sodium: 19.3% of RDA
• Sugar: 26.5% of RDA
• Vitamin A (IU): 236% of RDA
• Vitamin B6: 65.8% of RDA
• Vitamin C: 30.8% of RDA
• Iron: 8.7% of RDA
• Magnesium: 25.0% of RDA
• Manganese: 15.2% of RDA
• Niacin: 74.8% of RDA
• Potassium: 40.4% of RDA
• Zinc: 55.0% of RDA
If all nutritional components are less than 50% of RDA
(and all vitamins and minerals are less than 400% of RDA)
the recipe gets a “Bon Appétit” rating.
Follow the steps in the Dependent Recipes section to make the mashed potatoes. There really cannot be too much in the way of mashed potatoes here, so the ratio of this recipe to the potatoes is 1:2.
MAKING THE FILLING
2.
While the potatoes are cooking, make the pie filling.
3.
Heat a bit of oil over medium-high heat in a large oven proof skillet.
4.
When the oil is hot, add the diced onions and brown slightly, 2 minutes or so.
5.
Add the garlic and carrots and cook until slightly tender, 2-3 minutes.
6.
Add the ground beef and cook, breaking up into pieces. When browned and cooked through, drain off the fat (if any) and add the broth (or water), tomato paste, and thyme. Stir and cook over medium low.
7.
Stir in the the frozen peas and corn. Mix well, taste and season with salt and pepper.
8.
Place in the bottom of an oven-safe casserole dish or if your skillet is oven-friendly, just spread it out evenly.
9.
Top the ground beef mixture with the mashed potatoes.
10.
Bake until the potatoes are golden brown and crispy, about 30 minutes.
This dependent recipe has a "yields ratio" of 2. This means that for every 1 serving of the main recipe you're making, make 2 servings of the dependent recipe.
NOTES, TIPS, TRICKS, HINTS, ETC:
For an extra golden potato top, broil for 5-8 minutes.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 604
Protein 44.8 g
Carbohydrates 48.8 g
Iron 1.64 mg
Fiber 5.59 g
Calcium 41.1 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
