[blindweightwatcher] Low Fat Shepherd's Pie
- From: "Jan Bailey" <jb021951@xxxxxxxxxxx>
- To: <blindweightwatcher@xxxxxxxxxxxxx>
- Date: Sun, 18 Jan 2009 08:04:18 -0600
Low Fat Shepherd's Pie
Fiona Haynes
This a low fat take on a classic English dish. Shepherd's Pie was traditonally
made with leftover meat--usually lamb or beef. This is a recipe that can
be made ahead and frozen for later use. I often prepare it one day and use it
the next. If you want to reduce the fat content further, use only 3/4 pound
of beef and add an extra cup of vegetables--more peas or some sweet corn.
Prep Time: 20 minutes
Cook Time: 50 minutes
Ingredients:
list of 14 items
. 1 tbsp canola oil
. 1 medium onion, finely chopped
. 2 large carrots, chopped
. 1 pound extra-lean ground beef
. 2 tbsp Worcestershire sauce
. 2 tbsp no-salt-added tomato paste
. 2 tsp dried mixed herbs
. 1 cup fat-free, reduced sodium beef broth
. 1 cup frozen peas
. .
. For the Topping:
. 2 pounds Yukon Gold potatoes, peeled and cut into 1-1 1/2-inch pieces
. 1/2 cup fat-free milk
. 1 tbsp light butter
list end
Preparation:
In a large pot, heat canola oil on medium-low heat. Saute onions and carrots
until softened. Turn up heat to medium-high and add beef; cook until no longer
pink. Add Worcestershire sauce, tomato paste, herbs and broth. Reduce heat and
simmer uncovered for 15 minutes. Add peas, then simmer 5 minutes more.
Tip: If sauce seems too watery for your liking, combine 1 tsp of cornstarch
into 1/8 cup of water and stir into beef mixture.
While sauce is simmering, bring a large pot of water to boil. Add potatoes,
reduce heat to a simmer and cook until tender, about 15-20 minutes. Drain water.
Add milk and light butter. Mash with a potato masher until smooth. Season if
you like.
Pour sauce into an 11-inch by 7-inch baking dish and allow to cool slightly.
Top with potato. Optional: sprinkle with 1/3 cup reduced-fat cheese.
Bake in a preheated 400 degree oven for 20-25 minutes.
Serves 6.
Per Serving (without cheese): Calories 322, Calories from Fat 67, Total Fat
7.6g (Sat 2.8g), Cholesterol 49mg, Sodium 260mg, Carbohydrate 41.2g, Fiber 5.7g,
Protein 22.5g
Other related posts:
- » [blindweightwatcher] Low Fat Shepherd's Pie - Jan Bailey
