Author Jean Morrison
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 later on. It looks great if served with a green or orange vegetable on the side.
Preparation time: 35 minutes
Cooking time: 35 minutes
Quantity: Serves 6
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500 gm - 600 gm lean beef mince
1 onion, diced
1 cup diced carrots
1 cup frozen peas
1 cup frozen corn niblets
2 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 potatoes
Approximately 1/3 cup skimmed milk
1 cup low fat, grated cheese, optional
Salt and pepper
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 - i.e. 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 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 6.
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.
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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