Southwest Shepherds Pie Low Fat Food

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.

SOUTHWEST SHEPHERD'S PIE

Steps:

• Place potatoes in a large saucepan and cover with water. Bring to a boil. Reduce heat; cover and simmer for 10-15 minutes or until tender., Meanwhile, in a large skillet, cook beef over medium heat until no longer pink; drain. Stir in the tomatoes, salsa, green chilies and 1/4 teaspoon salt and pepper; heat through. Stir in 1/2 cup cheese. Transfer to a greased 4-cup baking dish; sprinkle with corn., Drain potatoes and place in a large bowl. Mash potatoes with butter and remaining salt and pepper. Spread over top; sprinkle with remaining cheese., Bake at 350° for 20-25 minutes or until bubbly.

SOUTHWESTERN SHEPHERD'S PIE

Steps:

• In a Dutch oven, cook beef and onion over medium heat until meat is no longer pink; drain. Add the enchilada sauce, flour, chipotle peppers, cumin and oregano; bring to a boil. Reduce heat; simmer, uncovered, for 5 minutes., Meanwhile, in a large saucepan, combine the water, milk, butter and salt; bring to a boil. Remove from the heat. Stir in potato flakes until combined. Add chiles and 1/2 cup cheese., Transfer meat mixture to 2 greased 11x7-in. baking dishes. Layer with corn, mashed potato mixture and remaining cheese. Sprinkle with green onions. Cover and freeze 1 casserole for up to 3 months. , Cover and bake the remaining casserole at 375° for 20 minutes. Uncover and bake 5-10 minutes longer or until bubbly. Sprinkle with paprika., Freeze option: Thaw casserole in the refrigerator overnight. Remove from the refrigerator 30 minutes before baking. , Cover and bake at 375° for 20 minutes. Uncover and bake until bubbly, or until a thermometer inserted in center reads 165°, 15-20 minutes longer. Sprinkle with paprika.

SOUTHWEST-STYLE SHEPHERD'S PIE

Steps:

• Preheat oven to 425°. In a large skillet, cook turkey, onion, garlic and 1/4 teaspoon salt over medium heat 8-10 minutes or until turkey is no longer pink and onion is tender, breaking up turkey into crumbles. Stir in corn, green chiles and, if desired, pepper sauce. Transfer to a greased 8-in. square baking dish. , Meanwhile, in a saucepan, bring water, butter, cream, pepper and remaining salt to a boil. Remove from heat. Stir in potato flakes. Spoon over turkey mixture, spreading to cover. Bake until bubbly and potatoes are light brown, 25-30 minutes., Freeze Option: Thaw unbaked casserole in the refrigerator overnight. Remove from the refrigerator 30 minutes before baking. Bake at 425° as directed until a thermometer inserted in center reads 165°.

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.

THE ULTIMATE MAKEOVER: SHEPHERD'S PIE

Steps:

• Heat the oil in a large, deep sauté pan or saucepan. Tip in the onion and thyme sprigs and fry for 2-3 mins. Then add the carrots and fry together for 5-8 mins, stirring occasionally until the vegetables start to brown. Stir in the mince to break it down. Fry for 1-2 mins until no longer pink. Stir in the flour, scraping the bottom of the pan in case the meat sticks, then cook for another 1-2 mins. Pour in the stock and stir until thickened. Stir in the tomatoes, tomato purée, lentils and Worcestershire sauce and season with pepper. Reduce the heat and simmer, covered, for 45 mins, stirring occasionally.
• Meanwhile, prepare the topping. Drop all the potatoes into a large pan of boiling water. Bring back to the boil, then simmer for 12-15 mins or until the potatoes are tender. Drain well in a colander then tip back into the pan. Mash with a masher or, briefly, with an electric hand mixer until smooth. Beat in the crème fraîche and milk with a wooden spoon until light and fluffy. Heat oven to 200C/180C fan/gas 6.
• Spoon the meat into a 1.5 litre pie dish and remove the thyme sprigs. Top with the mash and smooth over with a knife. Use a fork to create a ridged pattern on top. Place the dish on a baking sheet and bake for about 20-25 mins until piping hot and the filling starts to bubble around the edges. If the top is not brown enough, pop it under the grill for 5 mins or so until the mash is crisp and golden. Let it sit for 5 mins then serve.

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!