Reduced Fat Shepherd's Pie

Shepherd's pie is traditional English pub fare, but it is eaten throughout the United Kingdom. Usually made with ground lamb, shepherd's pie is basically a saucy meat/vegetable dish topped with mashed potatoes. It combines several food groups together and when made using a few certain ingredients, can certainly be part of a healthy diet. When made with ground beef, shepherd's pie is called "cottage pie." I make it with either supreme lean ground beef or lean ground turkey - both are equally tasty. Let this delicious, hearty meal grace the table for your St. Patrick's Day feast or for any cool fall or coldest winter night. Pour a Guinness (or Harp lager) and enjoy. Sláinte!

Reduced Fat Shepherd's Pie

1 tbsp. canola oil

1 medium onion, finely chopped

2 carrots, chopped

1 lb. ground lamb (or 93/7 ground beef or ground turkey)

2 tbsp. Worcestershire sauce

2 tbsp. no salt added tomato paste

2 tsp. mixed dried herbs (I usually use an Italian seasoning blend)

1 cup reduced sodium, fat free beef broth

1 cup frozen peas (optional)

1 cup no salt added kernel corn (use if you are omitting the peas)

Topping:

2 lb. Yukon Gold potatoes, peeled and cut into ½" dice

½ cup skim milk

1 tbsp. light butter (or olive oil)

*You can make the topping using potato flakes, but it's personal opinion that it just doesn't taste as good. If you have the time, make the potatoes from-scratch, but if you must use instant potatoes, make at least 6 servings to top the meat mixture.

In a large skillet, heat the canola oil until hot, but not smoking. Sauté the carrots and onion until softened. Add the lamb (beef or turkey) and cook until it is no longer pink. Add the Worcestershire sauce, tomato paste, herbs and broth. Reduce the heat and simmer for 15 minutes. Add the peas (if using) or corn, then simmer for 5 minutes more. If you want a thicker sauce, combine 1 tsp. cornstarch in 1/8 cup water and add to the meat mixture.

While the sauce is simmering, fill a large pot with cold water and add the potatoes. Bring to a boil, then reduce to a simmer and cook for 15 - 20 minutes. Drain the water. Add the milk and light butter (or oil) and mash until you reach your desired consistency. Season with salt and pepper, if desired.

Pour the sauce into a 11 x 7" pan (can also use a 13 x 9") and allow to cool slightly. Top with the mashed potato and spread to the edges of the pan. If desired, top the potatoes with 1/3 cup reduced fat cheese.

Bake in a preheated 400 degree oven for 20 - 25 minutes and serve piping hot straight from the oven.

Serves 6

Reduced Fat Grasshopper Pie

Grasshopper pie is a very popular dessert. It is also usually a very calorie-laden, fattening dessert. It also tends to be loaded full of sugar, since common ingredients for many grasshopper pie recipes include liqueurs. This recipe cuts down on the fat a little bit by using fat free pistachio pudding and skim milk. You can certainly use full fat ingredients if you wish, but I'm trying to keep in the spirit of healthy dishes in 2012, ;). This pretty looking pie can be visually altered by the addition of a few drops of green food coloring to intensify its hue. If you want a more pronounced mint flavor, add ¼ tsp. mint extract to the pudding mix. This is a great dessert to serve during the summer as a cool and refreshing treat, but it also can grace the table for a St. Patrick's Day dinner.

Reduced Fat Grasshopper Pie

1 package (3.4 oz.) sugar free, fat free pistachio pudding

1½ cups skim milk

2 cups thawed Cool Whip Free, divided

6 Oreo Mint Creme cookies, chopped

1 Oreo pie crust (or any other pre-made chocolate crumb crust)

1 square Baker's semi-sweet chocolate, melted

Beat the pudding and milk together in a large bowl with a whisk for 2 minutes. If you don't want the nuts from the pudding mix to end up in the pie, you can sift the pudding mix before blending it with the milk. Fold in the Cool Whip and chopped cookies. If using the green food coloring, add a few drops now and mix well. Gently spoon the mixture into the crust.

Cover with the remaining Cool Whip, then drizzle with the melted chocolate. 

Refrigerate or freeze for at least 2 hours. Slice and serve! If you freeze the pie, let it sit for about 10 minutes to thaw slightly before cutting.

Serves 8