Low Fat Shepherd's Pie
Good to eat on a winter's night.
You can change the flavour of the tinned soup and change the vegies too.
This is a very low fat recipe.
This recipe has always been a favourite since I was a child.
You can have it all prepared beforehand and then just pop it
in the oven 40 minutes before you are ready to serve.
It looks great if served with a green or orange vegetable on
the side.
To convert any of these ingredients into US measurements please
use this
Quantity Conversion
Chart.
Ingredients:
500 gm - 600 gm (1 and 1/4 pounds) beef mince
1 onion, diced
1 cup diced carrots
1 cup frozen peas
1 cup frozen corn niblets
1 tablespoon corn flour
1/2 cup water
1 teaspoon mustard
1 tablespoon Worcestershire sauce
1 large can of condensed tomato soup
Salt and pepper, to taste
1 kilo (2 and 1/4 pounds) potatoes
Approximately 1/3 cup skimmed milk
1 cup low fat, grated cheese, optional
Salt and pepper
Paprika
Method:
Pre heat oven to 180
degrees Celsius.
Cook the mince, onions and carrots together for 20
minutes on low heat, stirring to break up the mince and to ensure meat
and vegetables don't stick to the bottom of the pan.
Keep the lid on the pan as the steam will cook the food - ie you
don't need any fat in which to cook the meat and vegetables.
Add peas and corn. Cook a further 10 minutes.
Meanwhile peel and cut potatoes up small. Bring to
the boil and cook until soft. Mash with loads of
salt and pepper and the milk. The amount of milk needed will
vary according to the type of potato you use. Here you can add in some grated cheese
(optional).
Mix the corn flour with the water, mustard and
Worcestershire sauce. Stir into the mince mixture
until well distributed. Add the soup, salt and pepper to the
meat mixture. Slowly bring back to the boil, stirring
constantly. Cook 2 -3 minutes. Tip mixture into a large
greased casserole dish.
Top with the mashed potato. Smooth over the potato
until it is an even depth. Lightly rough up the surface with
a fork. Sprinkle lightly with paprika.
Cook at 180 degrees Celsius (350 degrees
Fahrenheit) for 30 - 40 minutes. Serves 4 - 6.
Notes:
Worcestershire sauce is a thin, brown, spicy, bottled
sauce.
If you prepare the recipe well
beforehand then you must allow a little extra cooking time
in the oven so it heats through thoroughly.
Food Facts:
Carrots are native to Afghanistan. They used to have a yellow flesh
and a purple exterior. Carrots were first grown as a medicine
and not a food. Just one carrot supplies enough vitamin A for an entire day.
In fact, they have the highest Vitamin A content of any vegetable. Carrots have high levels of the anti-oxidant beta carotene which is
reputed to help fight cancer and may reduce the risk of prostate
cancer in men.
Onions are high in energy and have good amounts of B6,
B1, and Folic acid in them. They contain chemicals which
fight free radicals in our bodies. Free radicals cause
disease and destruction in our cells. Onions have
anti-viral, anti-fungal and anti-bacterial properties in
them. These properties are most potent when the onion is
eaten raw. Onions raise the levels of beneficial HDL
cholesterol and they lower the levels of the bad LDL
cholesterol.
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