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Tasty Shepherd’s pie

(Makes 6 servings)

2 minced, garlic cloves

1 large onion, 9 ounces (240g) chopped

1 carrot, 3 ounces (90g) grated

½ pound (240g) button mushrooms, cleaned and sliced

1 pound (480g) extra-lean ground beef sirloin

1 teaspoon (5ml) crushed, dried oregano

½ teaspoon (2.5ml) ground cumin and crushed, dried thyme

¼ teaspoon (1.25ml) freshly ground pepper

1 tablespoon (9g) unbleached, all-purpose flour

1 cup (240ml) fat-free, low-sodium canned beef broth

1/3 cup (90ml) dry, red wine or additional beef broth

2 tablespoons (30ml) tomato paste

Vegetable cooking spray.

Topping:    

1 pound (480g) potatoes, peeled and cut into chunks

3 to 4 tablespoons (45 to 60ml) skim milk

1 to 2 tablespoons (15 to 30ml) minced, pickled jalapeno chilli peppers, or to taste

½ teaspoon (2.5ml) salt (optional)

1 tablespoon minced, fresh cilantro or flat-leaf parsley

¼ teaspoon (1.25ml) paprika

1 tablespoon (15ml) minced scallion, spring onion

3 tablespoons (30g) grated 2% jack cheese.

Method:    Casserole:    Into a big pot, put the onion, carrot, garlic and mushrooms and sauté over medium heat, stirring occasionally until vegetables are wilted and the pan liquids absorbed, around 6 minutes.

Crumble in the ground sirloin and continue cooking the mix, stirring on and off. When the beef is well brown, about 5 minutes, drain off any excess fat and add:  oregano, cumin, pepper and thyme.   Add beef broth, tomato paste and wine.  Stir until all ingredients combine well.

Line a 2-quart (2 litre) casserole dish with a piece of heavy-duty aluminium foil, big enough to completely enclose the casserole.  Lightly spray with cooking spray.    Put the meat mix into the casserole dish.   Put this to one side while you ready the potato topping.

Topping – put the potatoes into boiling water, make sure they are covered.   When re-boiling, reduce heat and simmer until they are tender when pierced with a fork.   This may take around 20 minutes.   Drain and mash, adding enough skim milk to make the mix fluffy and light.   Put in salt (if you are using it), cilantro, minced jalapeno chillies, and the spring onion (scallions).  

Spoon potato mixture on to the meat mix and decorate as you go with swirls, using the back of the spoon or fork some marks over it.   Sprinkle with paprika and cheese.   Bake at 375oF, (190oC) Gas mark 5 for 40 to 45 minutes until it bubbles and is golden brown.   Pop an aluminium foil sheet under it to catch any spill-over. 

NB – you can freeze this for future use:

Cover the casserole and freeze until solid.   Lift the food out of the casserole (the foil will stick to the food).  Wrap it well in foil and put it into a self-sealing plastic freezer bag.   Label it with the type of casserole and the date.   Best used within 3 months.

When ready to use, cook as above but make sure it is well thawed before you put it in the oven.

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