How To make Shepard'S Pie (Low Fat)
Ingredients
5
md
potatoes
1
each
onion, chopped.
2
cup
lentils
1/2
cup
textured vegetable protein
2
cup
frozen vegetables,( peas, corn, carrots, etc)
1
cup
nutritional yeast, maybe enjivata yeast as well
1
tablespoon
tamari sauce
1/8
cup
oil
1/8
cup
water
2
cup
water
1/2
cup
flour
Directions:
TO PREPARE: Top layer: Boil spuds and mash {with soymilk, nutritional
yeast, parsley, minced garlic}. Set aside.
Bottom layer: Cook up 2 cups of lentils in vegetable stock and chopped
onion. When through add enough textured vegetable protein to absorb the
excess water. Set aside.
Prepare nutritional yeast gravy: Toast flour over medium heat, add yeast,
then oil and mix well. Add water. Bring to a boil and use whisk to get rid
of clumps. May want to add more yeast. Add tamari and gravy flavoring. Cook
a few minutes until thickened.
Add to lentil and tvp mixture reserving about 1/2 cup for the top.
In a baking dish {I spray with pam}, spoon in lentil-tvp-gravy mixture,
then put on frozen veggies, then spoon mashed potatoes over everything.
Drizzle with remaining gravy and bake for about a 1/2 hour or more in a 375
degree oven.
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low-calorie cooking spray
500g lean beef mince (5% fat or less)
1 large onion, thinly sliced
2 large carrots, diced
½ swede, peeled and diced
2 garlic cloves, crushed
2 tbsp mild curry powder
1 tsp ground cumin
1 tsp ground coriander
1 tsp mild chilli powder
400g can chopped tomatoes
400ml boiling vegetable stock
300g frozen peas
1kg floury potatoes, peeled and cut into chunks
1 tsp turmeric
200g Savoy cabbage, shredded
½ tsp dried chilli flakes (optional)
Spray a large non-stick frying pan with low-calorie cooking spray and place over a high heat. Add the beef mince and cook for about 5 minutes or until browned. If there is any, drain off any fat in the pan.
Add the onion, carrots, swede, garlic and spices, reduce the heat to medium and cook for 3-4 minutes, stirring often. Add the chopped tomatoes, stock and peas. Bring to the boil over a high heat, then reduce the heat to low and simmer for 20-25 minutes or until the swede is tender.
Meanwhile, cook the potatoes and turmeric in a saucepan of boiling water over a high heat for 10 minutes. Add the cabbage and cook for another 4 minutes then drain, mash and season to taste
Spoon the beef mixture into an ovenproof dish and spoon the mash over the top to cover. Level the top with a fork, sprinkle over the chilli flakes, if using, and cook in a moderate oven 200c / fan 180c gas 6 for 25 minutes or until golden. Serve hot with your favourite Speed veg.
Hearty Vegan Shepherd's Pie Recipe | Oil Free, Plant Based, Low Fat
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When it is cold outside, I just want a classic, hearty dish such as Shepherd's Pie.
I made this vegan, plant based version with delicious green lentils, carrots, and peas. This recipe is low fat and oil free and whether vegan or not, it is a super healthy alternative to the much loved classic dish we are all familiar with.
I will post the full recipe on my blog shortly!
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Chef Jill Davie's Low-Fat Shepherd's Pie Recipe I Recipe Rehab I Everyday Health
Chef Jill Davie gives shepherd's pie a low-fat makeover in this Recipe Rehab how-to.
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Watch Chef Laura Vitale's shepher'ds Pie how-to:
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Celebrity and acclaimed chefs, including Laura Vitale, Jet Tila and Aida Mollenkamp compete in a head-to-head challenge to recreate a family-favorite dish, but with a healthy twist!
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The BEST Vegan Shepherd's Pie!
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Hi Everybody! Here's my quick and easy way to make Vegan Shepherd's Pie!
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VEGAN SHEPHERD'S PIE RECIPE | LOW FAT, OIL FREE, GLUTEN FREE
Classic shepherd's pie recipe, made VEGAN!
RECIPE DOWN BELOW ▼
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R E C I P E:
FILLING:
1 garlic clove
1/2 cup white onion
1/4 cup celery
1/2 cup carrots
250g mushrooms (approx. 2 cups)
250g firm tofu (crumbled)
1 can or lentils
1.5 tbsp mixed herbs
1 tsp coriander
1 tsp cumin
black pepper to taste
1 tbsp tamari
1 tsp vinegar
2-3 tbsp tomato sauce or 1 tbsp tomato paste
1/2 veg stock cube
2 tbsp buckwheat flour
1 1/3 cups of water
MASHED POTATOES:
8 small potatoes (approx)
splash of plant based milk
1/4 cup nutritional yeast
black pepper to taste
*adjust seasonings to your liking!*
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Healthy cottage pie recipe | Heart Foundation NZ
For more heart-healthy recipes, visit: heartfoundation.org.nz/recipes