Low Fat Shepherds Pie Food

THE BEST SHEPHERD'S PIE RECIPE {LOW CALORIE!}

Steps:

• Preheat oven to 400° and lightly spray a 9x13 casserole dish with olive oil.
• Add the potatoes to large pot and cover with cold water. Bring to a boil, reduce to a simmer, and cook until fork tender, about 20 minutes.
• Meanwhile, heat a large pan over medium heat, and spray with olive oil. Add the onions and cook until soft, about 10 minutes.
• Add ground beef to the pan with the onions and cook until no longer pink (about 5 minutes). Add in vegetables, 1/2 teaspoon salt and 1/4 teaspoon pepper and mix together.
• Mix in the Worcestershire sauce and beef broth. Bring to a simmer, then reduce heat to low. Cook uncovered for 10 minutes.
• When the potatoes are done cooking, reserve a cup of potato water (use a coffee cup to dip in and remove water) and set aside.
• Drain the potatoes and add back to the pot. Add in 1/2 teaspoon salt, 1/4 teaspoon pepper, almond milk, Greek Yogurt and 1/8 cup of the potato water. Mash with a potato masher, adding more potato water as needed to thin the potatoes.
• In an even layer, spread the beef and vegetables mixture in the prepared casserole dish.
• Spread the mashed potatoes over the top of the ground beef. And sprinkle the top with cheese.
• Move to the oven and bake for 30 minutes, until browned and bubbling. If necessary, broil for the last 2 minutes to help brown the potatoes.

MEATLESS SHEPHERD'S PIE

Steps:

• Preheat the oven to 400 degrees F (200 degrees C). Grease a large casserole dish.
• Heat oil in a large skillet over medium-high heat. Cook and stir carrot, onion, and garlic in the hot oil until soft and onion is clear, 5 to 7 minutes. Add burger crumbles and lentils; cook until heated through, 5 to 7 minutes. Add flour and saute, 1 to 2 minutes.
• Stir broth, Worcestershire sauce, tomato paste, and soy sauce into the skillet. Simmer until the sauce thickens, about 5 minutes. Turn off the heat and stir in peas and rosemary. Season with salt and pepper. Pour the mixture into the prepared casserole dish and top with mashed potatoes.
• Bake in the preheated oven until heated through and potatoes are golden, 20 to 30 minutes.

LOW CARB & LOW FAT SHEPHERD'S PIE

Steps:

• Fry the onions in a little oil until golden and fry until soft.
• Add ground turkey and cook until browned.
• Mix contents of the packet with water and add to the pan.
• Bring to boil and simmer, covered for 10 minutes.
• Add ketchup and frozen veggies and transfter to everything to an overnproof dish/casserole.
• Cover with mashed "potato"s (which is really mashed califlower) make it as thin or thick as you want and cook in the over for 25-30 minutes.

SOUTHWEST SHEPHERD'S PIE (LOW FAT)

Steps:

• In a large nonstick skillet, sauté onion, garlic, carrot, and mushrooms over medium heat, stirring occasionally, until vegetables are wilted and pan liquids are absorbed, about 6 minutes.
• Crumble in the ground sirloin and continue to cook, stirring occasionally, until beef is well browned, about 5 minutes. Drain off any excess fat.
• Add oregano, thyme, cumin, and pepper. Sprinkle flour over the beef mixture and stir. Add beef broth, wine, and tomato paste. Stir until well combined.
• Line a 2-quart (2 l) casserole with a piece of heavy-duty aluminum foil large enough to completely enclose the casserole. Lightly spray the foil inside the casserole with cooking spray.
• Transfer meat mixture to the prepared casserole. Set aside while you prepare the topping.
• Place the potatoes in a pot of boiling water to cover. Reduce heat and simmer until tender when pierced with a fork, 15 to 20 minutes. Drain.
• Mash the potatoes, adding sufficient skim milk until the potatoes are fluffy. Stir in the salt (if using), minced jalapeño chiles, cilantro, and scallion. Spoon the potato mixture onto the top of the meat mixture, making swirls with the back of a spoon. Sprinkle with paprika and cheese.
• Cover the casserole and freeze until solid. Lift the food out of the casserole (the foil will adhere), wrap securely in the foil, then slip the package into a self-sealing plastic freezer bag or overwrap in additional foil or freezer paper. Label with the casserole name and the date. Use within 3 months.
• When ready to bake, unwrap the casserole and place back in the casserole dish to bake. Defrost completely. Then bake at 375°F (190°C) for 40 to 45 minutes, until golden and bubbly. (Since the casserole will be full, it may bubble over, so place a sheet of aluminum foil under the casserole to catch any drips.) Serve hot.

LIGHT SHEPHERD'S PIE

Steps:

• Put the potatoes in a microwave-safe bowl and add 2 tablespoons water; cover and microwave until tender, 8 to 10 minutes. Let stand, covered, until ready to mash. Meanwhile, heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add the onion, carrot, tomatoes, 3/4 teaspoon chili powder and 1/2 teaspoon salt; cover and cook, stirring occasionally, until the vegetables are tender, about 10 minutes. Transfer to a 2-quart baking dish.
• Heat the remaining 1 tablespoon olive oil in the skillet over medium-high heat. Add the turkey, beef, the remaining 3/4 teaspoon chili powder and 1/2 teaspoon salt; cook, stirring and breaking up the meat with a wooden spoon, until browned, about 4 minutes. Stir in the peas and 1/4 cup water; simmer 2 minutes. Spread over the vegetables in the baking dish, then cover to keep warm.
• Preheat the broiler. Add the milk and 1/4 teaspoon salt to the potatoes and mash well; mix in the cheese. Spread over the meat and broil until browned in spots, 1 to 2 minutes.

LOW FAT SHEPHERD'S PIE!

Steps:

• In a large saucepan or wok, saute carrots and onion in oil on medium-low heat until soft (about 10 minutes).
• Turn heat up to medium, and add in ground beef. Cook until no longer pink.
• Add in Worcestershire sauce, beef broth, tomato paste, peas, and spices. Reduce heat and simmer uncovered for 15 minutes.
• While sauce is simmering, bring a large pot of water to a boil. Add in potatoes. Cook for about 15-20 minutes until tender. Drain water, add in butter and milk, and mash with a potato masher.
• Preheat oven to 400 degrees.
• Pour meat and vegetable mixture into a 13x9 casserole baking dish. Top with mashed potatoes.
• Bake in oven for about 20 minutes until potato topping begins to golden up.

LOW CARB SHEPHERD'S PIE

Steps:

• In large skillet, fry bacon until crisp; drain well and set aside.
• In same skillet, brown the hamburger and onion, seasoning with salt and pepper; drain fat.
• In 8"x12" baking dish, mix hamburger, bacon, onion and garlic powders.
• Check seasoning for salt and adjust if needed, then stir in the beaten egg and 1/2 the cheese.
• Spread over bottom of baking dish.
• Meanwhile, in medium pot, cook green beans according to package directions; drain well then return to pot and stir in 1 tablespoon butter.
• Season to taste with salt.
• Spread beans over meat layer. In same pot, cook cauliflower 10-12 minutes until very tender; drain well.
• Put cauliflower, 2 tablespoons butter and sour cream in food processor.
• Puree until smooth.
• Adjust seasoning, if necessary, then spread evenly over green beans.
• Sprinkle remaining cheese over the top.
• Bake at 350º for 35 minutes, until hot and bubbly.

SHEPHERD'S PIE NUTRITION LOADED VEGAN, LOW CARB & LOW FAT

Steps:

• Preheat oven to 350 degrees.
• Take the veggie crumbles into a pan. Add the Coleman's mix (this is basically the gravy that makes this pie famous) and enough water until the gravy is just a little bit watery, but still on the "thick" side. (remember, the moisture from the frozen peas and carrots will dilute and add to the water content, so you want to keep that gravy only a little watery).
• Add frozen peas & carrots and mix everything together until heated. About 5 minutes.
• Pour everything into an oven backing dish and cover with cauliflower and broccoli puree instead of using mashed potatos. (This will add A LOT of vitamins and nutrients instead of using potatos which would spike your blood sugar).
• Place into the oven and bake for about 25 minutes.
• Let the pie set for about 5 minutes before cutting it up and serving.
• Enjoy without guilt!