Shepherd’s Pie is traditional pub dish. It’s made with lamb cubes, some vegetables, a tomato-based sauce and topped with mashed potatoes and cheese.
SHOPPING LIST: To buy: 1/2 pound lamb cubes cut from the leg, 3/4 pound Idaho or russet potatoes, 1 package frozen chopped onion, 1 package sliced carrots, 1 small can tomato paste (see notes), 1 bunch fresh rosemary or 1 bottle crushed rosemary, 1 small bottle low-sodium Worcestershire sauce (see notes) and 1 package reduced-fat sharp cheddar cheese. Staples: canola oil, fat free, low-sodium chicken broth (see note), minced garlic, flour, salt and black peppercorns.
- 3/4 pound Idaho or russet potatoes
- 1 tablespoon canola oil
- Salt and freshly ground black pepper
- 1 cup frozen chopped onion
- 1 cup sliced carrots
- 1 cup fat free, low-sodium chicken broth, divided use (see note)
- 1/2 pound lamb cubes cut from the leg, fat removed cut into 1/2-inch cubes
- 2 teaspoons minced garlic
- 1 tablespoon flour
- 2 tablespoons tomato paste (see notes)
- 2 teaspoons chopped fresh rosemary or 1 teaspoon crushed rosemary
- 1 tablespoon low-sodium Worcestershire sauce (see notes)
- 1/4 cup shredded reduced-fat sharp cheddar cheese (1 ounce)
Preheat broiler. Wash potatoes, do not peel, and cut into 1-inch pieces. Place in a large nonstick skillet that can go from stovetop to broiler. Add cold water to cover. Cover with a lid, cook on high 15 minutes, or until potatoes are soft. Drain and mash with a potato ricer, sieve or in a food processor. Mix with olive oil and salt and pepper to taste. Set aside.
Using the same skillet sauté the onion, carrots and 1 tablespoon chicken broth over medium-high heat, until onions are soft and golden, 5 minutes. Add more chicken broth if pan becomes too dry. Add the lamb and garlic. Sauté 5 minutes. Sprinkle flour on top and add the remaining chicken broth, tomato paste and rosemary. Simmer 2 to 3 minutes until sauce thickens.
Add Worcestershire and salt and pepper to taste. Taste for seasoning adding more Worcestershire if needed. Spread mashed potatoes on top and sprinkle with cheese. Place under boiler 2 to 3 minutes or until cheese melts.
Makes 2 servings.
Notes: Look for low-sodium chicken broth with 20 calories, 0 g fat and 150 mg sodium per cup. Look for tomato paste with 13 calories and 9 mg sodium per tablespoon. Look for low-sodium Worcestershire sauce with 15 calories and 135 mg sodium per tablespoon Two tablespoons of tomato paste are used. Freeze remaining tomato paste for another use.
Nutrition information per serving: 473 calories, 130 calories from fat, 14.5 g fat, 3.5 g saturated fat, 7.1 g monounsaturated fat, 75 mg cholesterol, 36.1 g protein, 60.8 g carbohydrates, 7.3 g dietary fiber, 10.6 g sugars, 408 mg sodium, 1,893 mg potassium, 537 mg phosphorus. Exchanges: 3 starch, 1 vegetable, 3-1/2 lean protein, 1 fat
Recipe from: “Fast and Flavorful: Great Diabetes Meals from Market to Table,” by Linda Gassenheimer, published by the American Diabetes Association; reprinted with permission.
Diabetes Quick Fix is a Tribune News Service column from Linda Gassenheimer. She is the author of “Mix ‘n’ Match Meals in Minutes for People with Diabetes.” Her website is dinnerinminutes.com. Follow her on Twitter @lgassenheimer. Email: email@example.com.