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