Wednesday, November 18, 2009

Low fat shepherd's pie

This was awesome! It was one of those dishes that ej tastes, gets a huge grin, and slaps me a high five, saying "nice job!"


Mashed potato topping:
3 large idaho potatoes, chopped
1/2 cup fat free milk
1/4 cup plain greek yogurt
2 egg whites
1 tsp garlic powder and onion powder
salt and pepper, to taste

Faux meat:
1 small onion, diced
2 cloves garlic, minced
1 carrot, chopped
2 cups frozen peas
1 can corn kernels

1 cup fat free milk
2 tbsp flour
1/4 cup grated parmesan cheese
3 veg bullion cubes
2 tsp soy sauce
few drops liquid smoke

Preheat oven to 350.

1. Boil chopped potatoes in salted water until tender (about 15 minutes). I left the skins on them, but if you prefer to peel them, do that before you boil.
2. In the meantime, saute the garlic in a non stick skillet with a little spray oil. Saute for 30 seconds to a minute, then add onions. Saute until the onions are translucent.
3. Add frozen faux hambruger crumbles. My preference are Morningstar. I bet this would be awesome with chopped seitan, though.
4. When meat has thawed, add carrots and saute for about 5 more minutes, or until the carrots are tender.
5. Remove from heat and add the peas and corn. The peas can still be frozen.
6. By this time, the potatoes should be done. Strain them and put in a large bowl. Mash with a potato masher. Add the rest of the ingredients for the mashed potato topping and stir well. Taste to see if more garlic, onion powder, salt or pepper should be added.
7. Make the gravy. In a saucepan, add milk, crumbled veg bullion cubes, soy sauce and liquid smoke. Stir well. Turn the heat on high and add the flour and whisk it in. Watch for it to boil, and the second it starts boiling, turn the heat to low and whisk without stopping until it thickens (2-4 minutes). If it never thickens, you can add a little more flour and try again.
8. Once you get your gravy to the desired consistency, add the grated cheese (you could sub any other type of cheese you want, or leave it out. I bet cheddar would be really good). Stir until the cheese is melted.
9. Combine the gravy with the faux meat and stir well.
10. Spray a baking dish with oil. I used a large pie plate, but a casserole dish would be fine. Add the faux meat and spoon the potatoes over the top, spreading evenly.
11. Bake uncovered for 10 minutes at 350. Turn the broiler on and bake for another 8-10 minutes, until the potatoes start to brown. Mine hadn't browned after 10 minutes, so I transferred it to the top oven rack and baked for another 5. Then it was perfect.

From Food pics

From Food pics

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